Name: Playbook - KICK IT With Kay - Back biceps and shoulders! 🌶️
Uploaded: 2024-04-20T20:56:07.445Z
Duration: 65 min
Description: Back biceps and shoulders! 🌶️

Upper session with a bit of push and pull movements!

(Your machine will likely look different this is a hotel one but any high row machine will work!)

- Keep chest up 
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

-10-15 reps per set! Increase weight if you can do so while maintaining good form and keeping the work in your backs not biceps 

 Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight, bringing elbows straight  back and up 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab handles cables in each hand, arms extended out in front of your body & chest on pad
- Keeping a slight bend in the elbows & shoulders away from your ears 
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec Dec Rear Delt Fly

Complete the following back to back, only resting once all three exercises are complete. Focused on higher volume here as opposed to super heavy. Pick a weight where you get at least 10 reps but can’t do more than 15

EACH SET IS A dropset:10 heavy reps then drop weight and do 10 more at a weight 5-10 lbs lighter really focused on control and a slow tempo 



on an incline bench normal holding two lighter medium dumbells palms facing back wall 
-release the arms to go slightly behind shoulders then raise forward using your front delts no higher than shoulder height

Seated incline front raise

Increase weight by 5 lbs or so each set if you can! Last two reps of each set should be almost impossible to complete. If they are easy you need to go heavier :)




- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

-keep core braced
-elbows pointed forward, narrow, with palms facing inwards towards each other 
-press dumbells up and lower down to where elbows are in line with shoulder height and repeat

Standing Narrow Shoulder Press

SHOULDER BURNOUT

15 curls right into 15 cable hammer curls

Each set do 10 heavier reps then drop the weight by 10 lbs or so and then do 15-20 more (or until failure) 

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Sorry I forgot to record these today but we do them almost every week so you know the drill! 

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Bicep burnout

Back biceps and shoulders! 🌶️

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

upper body & a bit of abs

Awesome set up! Wish I could’ve finished it but my period said, no 😂

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

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UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

Back biceps and shoulders! 🌶️

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