Name: Playbook - KICK IT With Kay - Full Upper Body Lift 💪🏼
Uploaded: 2024-01-01T12:36:36.958Z
Duration: PTnullM
Description: Full Upper Body Lift 💪🏼

Today was different than usual! Went for a full body lift- a little back, shoulders, arms, chest for a great full body pump

You’re going to need 3 different set of dumbells for this! One light,One medium, one heavy.

Each set you will do the following back to back, not resting until all reps are done! 

Heavy: 10 reps 
Medium:15 reps 
Light:20 reps 

Rest and repeat!

Lateral raise dropset

*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

Method: first three sets increase weight each set staying in 10-12 rep range for second and third set. Last set is a dropset: 10 heavy reps into 10 additional reps 15 ish pounds lighter! 

- 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

Increase weight slightly each set if you can but really prioritize FORM, CONTROL, and MIND TO MUSCLE connection 


- Lying on flat bench 
-feet planted on floor, slight arch in back, pinching shoulder blades together 
-holding dbs with straight wrist (no not let wrist “break”) 
-elbows wide but slightly angle to protect rotator cuff 
- Lower weights to your chest right under boobs and push up, squeezing chest, above nipple level

Dumbbell flat chest press

Increase weight each set! Really push yourself to failure each set



Form:
Keep back upright! Think about it sitting flat against a wall 

Using a loose grip and fingers as “hooks” use back to pull the handle back towards your lower rib cage 

-elbows stay close to your body and pull back towards back wall

-flex back at top of each rep and slow on the release

Close grip Seated row

10 REPS EACH ARM PER SET

-attach a handle attachment to cable machine and put it on a high notch 

-using one arm at a time, hold handle palm facing down and press the handle down towards the floor (flexing your tricep at the bottom!)

-complete one side then repeat on the other arm 

*tip: notice how my elbow stays still- only my forearm moves!

Single arm Tricep Pushdown

Keeping arms slightly wider today 
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
*pick medium heavy weight where you can’t make it past 15 reps

Dumbbell bicep curls

Full Upper Body Lift 💪🏼

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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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

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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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