KYL Shoulders, Chest & Triceps Workout

Kyl leads us through a upper body workout that is designed to target the shoulders, chest & triceps. His workout includes various exercises, sets, reps, and cues to help  perfect your form and get the most out of each movement.

Workout Instructions


DB Lateral Raise

3 sets, 10-15 reps


- Leaning forward slightly, raise the DB’s up to ear height.

- Keep a slight bend in your elbows, but avoid locking them during the lift.

- Lower the dumbbells back down to your sides in a controlled manner.


Shoulder Press Machine

1 set, 8-10 reps, 1 set, 12-15 reps


- Using a shoulder press machine of your choice

- Start in a dead stop position and press up until your elbows are locked

- Repeat this full range of motion for every rep


Chest Press Machine

2 sets, 8-12 reps


- Adjust the seat to a height that aligns the handles with your chest level.

- Begin by pushing the handles forward, extending your arms fully but not locking your elbows.

- Exhale as you press the weight away from your chest and inhale as you bring it back.


Standing Cable Fly

3 sets, 12- 20 reps


- Focus on getting a big stretch at the top of each rep.

- Avoid using any momentum here the goal is to maximise the stretch and contraction on each rep.

- Repeat this full range of motion for every rep.


Tricep Pushdown

3 sets, 12- 20 reps


- Hold the bar or rope with an overhand grip (palms facing down).

- Push the bar or rope downward by straightening your arms fully.

- Keep your torso upright and engage your core to prevent excessive swinging during the exercise.


Single Arm Overhead Tricep Extension

2 sets, 10- 15 reps


- Hold a dumbbell in one hand with an overhand grip, extending your arm straight up above your head.

- Lower the weight until your forearm is parallel to the ground or as far as your mobility allows.

- Focus on squeezing your triceps at the top of the movement for maximum muscle engagement.