Name: Playbook - KICK IT With Kay - FULL UPPER BODY!
Uploaded: 2024-03-24T13:09:43.734Z
Duration: 60 min
Description: FULL UPPER BODY!

DIRECTIONS: first 3 sets increase in weight. Last set do 10 reps at your heaviest weight then drop the weight in half for 10 additional pause reps

FORM
- Grab the bar with your palms facing forward with a wide grip
- Can 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

Wide grip lat pulldown

- Grab the handle with your palms facing each other/ use your fingers as “hooks” 
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging back and squeezing your shoulder blades at the top of the movement 
- Pause and return to the initial position with control

Lat Pulldown with V handle

Complete the following seated row variations back to back: 

-12-15 wide grip rows 
12-15 bent over rows

12-15 reps per set 

Attach wide bar of some sort to cable row machine 

Keep back as straight as possible (naturally will have to use some momentum that’s ok!) 

Keep elbows out fairly wide and shoulders down away from your ears 

Row back towards belly button

Wide grip seated row

10-12 reps pick a weight that makes the last one impossible to complete 
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

Seated row superset

Pick a weight where you get to 10-12 reps! If you go way over you’re too light and vice versa! Last rep should be a failure 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

-Sit on the lateral raise machine while keeping your core tight and back flat. Chest against pad.

-Grab and secure the handles of the machine.
Slowly, extend your arms up and out to the side.

-Stop when elbows & wrists are in line with shoulders...don't go higher than shoulder level

-Feel the tension in your shoulders, pause at the top, and slowly return to the starting position.

-Do not allow the weight stack to touch.
Repeat the movement.

Lateral Raise (machine)

go till failure (should be 10-15 rep range so pick weight accordingly!) 

- Start with your palm facing you
- Press the dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Shoulder superset

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

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

Braelyn

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

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Lauren Cowley

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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

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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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Evans

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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.

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