Name: Playbook - KICK IT With Kay - FULL UPPER: conventional
Uploaded: 2024-01-01T12:36:36.988Z
Duration: 65 min
Description: FULL UPPER: conventional

A conventional full upper body sesh! Combining back shoulders and arms! 💪🏼

*go heavier each set if you can! As weight goes up, reps will go down naturally! Don’t be scared to get a spot!

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

*increase weight each set! Last rep each set should be failed or almost failed

Wide grip lat pulldown

Each set do the following back to back: 

-8 reps right only 
-8 reps left only 
-AMRAP both arms

-complete 8 lateral raises on one arm at a time! The other arm can be in a stagnant hold for more challenge or just resting

Single arm lateral raise

Do these until failure! 


- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Lateral raise sequence

**8-12 reps EACH SIDE per set


Increase weight each set!

- Keep your core tight and chest against the pad, booty slightly back on seat 
-can use your opposite hand and foot for support if needed- just get in position where you feel strongest 
-grab middle handle 
- Row back and retract your shoulder blade bringing that elbow towards back wall 
(Think about cranking a lawn mower!)

After desired reps, Repeat on the other side

Single arm hammer strength row

- Begin with shoulders on a flat bench and feet in front of you holding you in a bridge position,  with dumbbells above your chest
- Lower dumbbells to chest level (elbows will just barley touch the bench)
- Press dumbbells back up over your chest squeezing your chest at the top

DB flat bench press

Pick weight that makes it challenging to complete the set 


Lay on your back with medium light weights  in each hand 

Keep elbows slightly in front of you (not behind ears!!)

Lower dumbells to floor with control (trying to only move your forearms) and flex tricep to pull weight back up towards ceiling

Laying skull crushers

- Begin with a dumbbell in each hand sitting on end of a bench
-keeping arms slightly turned out this entire time to hit the bicep at a different angle
- Curl one of the dumbbells up towards your shoulders engaging your bicep
-lower with control and repeat on the other arm

Seated Dumbbell bicep curls

Chest & arm circuit

FULL UPPER: conventional

shoulders & back!

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

Braelyn

upper body & a bit of abs

Back biceps and shoulders! 🌶️

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

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

UPPER BAWDY HOTTIES

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Lauren Cowley

Kate

rylie grace

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🔥🔥 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

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

Anna

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Functional upper body! 💪🏼

Evans

UPPER BODY

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.

FULL UPPER: conventional

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