Name: Playbook - KICK IT With Kay - FULL UPPER BODY
Uploaded: 2024-01-01T12:36:36.766Z
Duration: 60 min
Description: FULL UPPER BODY

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

Whitney Yeauger

This one felt SO GOOD! Lots of supersets in this one so keep the pace up- don’t let your rests be too long! 

For the bigger movements like presses and lat pull down- challenge yourself to increase weight each set!

- Chin and chest up 
-tummy is tight and back is engaged!
- Focus on your elbows going down towards the ground and not allowing your arms to overpower
-can use different resistance band based on level! Or none at all if you’re a little beast

Assisted pull-ups

*12-15 reps each set (as many as you can) increasing weight each set! 

- Control weight 
- Don’t rush the transition while twisting your hands
-notice how my elbows never sink below my shoulder height

Seated Arnold press

Do 8-10 reps at the heaviest weight you can (while keeping  good form)  then drop and switch immediately to DBs half that weight for an additional 20 reps NONSTOP! These should burn 🥵

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees (slightly in front of you so you don’t overextend your rotator cuff)
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press DROPSET (read description)

Perform 10-12 presses straight into 15 cable curls. 

Rest and repeat!

- 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

- Start by standing with the barbell between  nose/chin
- Press directly up overhead
-keep tight core! 
- Lower slowly back to starting position

Smith machine shoulder press

Superset 1: shoulders and biceps

Complete 15 of each exercise! 

Rest and repeat!

- Keeping your chest on the pad
-slight bend in your elbow and don’t let them sag
- Pull your arms back using your rear delts (little dimple type muscle on back of your shoulder!)

Reverse pec deck flies

-start w cable machine on lowest notch and a straight bar or EZ curl attachment
 
-Hands shoulder width apart and raise to upper chest level, leading with elbows (think of yourself as a puppet!)

-don’t bring them too high, just until shoulder height. Keep shoulders away from ears!

Upright row

Superset 2: Rear Delts & Shoulders

Complete 12-15 of each exercise! Rest and repeat. Increase weight each set!

- 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

Wide grip lat pulldown

- 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 3: back

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

Machine preacher curl

- Keep your elbows close to your body and shoulders away from ears 
-chest on pad 
- Push through your hands extending your engaging your triceps then come up controlling the arms (don’t let the machine fling your arms up)

Weighted dips

Superset 4: arms

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

Braelyn

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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 😅

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

Anna

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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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