Name: Playbook - KICK IT With Kay - FULL UPPER BODY 💪🏼
Uploaded: 2024-01-01T12:36:36.650Z
Duration: 50 min
Description: FULL UPPER BODY 💪🏼

Lauren Cowley

Kate

rylie grace

Hannah

It has been hard for me to find good workouts for my arms because they are one of the few body parts I’ve never worked out. This was well explained and I enjoyed it a lot!

Kajsa

Hitting that entire upper body! About 2 or 3 shoulder exercises, arms, back,& even some boobie work 😝

This one is nothing too crazy as far as reps/sets go but that doesn’t mean it should be easy.

Take advantage of less volume and challenge yourself with heavier weight!

-look for the mag bar attatchment at your gym like mine in the video.. if you can’t find it just use a wide bar 

-increase weight each set! Stay between 10-15 reps 


FORM:
-hold onto the handles, palms facing in towards one another.

-using your fingers as “hooks” but not clinching super tight (this will help keep the work in your lats not your arms!)

- 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

Lat Pull Down (mag bar)

Complete 12-15 reps each exercise. Rest 60 seconds ish. Repeat three more times!

-keeping back straight as possible
-using your fingers as hooks, bring the bar towards your belly button 
-contrary to popular belief it doesn’t have to come all the way into your belly button.. just think about sending your elbows back and using your fingers as “hooks” 
-flex your back & squeezeeeeee for two seconds at the top of each rep

Seated rows (with pause)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Superset one: back work

- Start with your arms at 90 degrees (actually a little less than 90 with elbows slightly forward it actually is safer that way!) 
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press

-medium weight 
-keep your chest on the pad 
- 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

Superset two: shoulder work

-load medium weight (most females are the strongest in this area so just go off of how often you work chest) *INCREASE THIS EACH SET BY 5 LBS OR SO IF YOU CAN

-adjust seat to a height where the handles are right around nipple level when down

-think about pinching your shoulder blades together behind you (can slightly arch back)

-with a wide grip press the handles away from you, squeezing your upper boobs at the top!

Incline Chest Press Machine

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

Rope cable curl

*20 reps aka 10 each arm 
-since you’re alternating I challenge you to go heavier here! 
-start with dbs by side palms facing inwards towards each other 
- Curl the dumbbell up and slightly across your body, engaging your bicep 
-flex your bicep at the top of the movement 
& Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Superset 3: arms

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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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Lyndsey

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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.

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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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