Name: Playbook - KICK IT With Kay - UPPER! Chest shoulders triceps
Uploaded: 2024-01-01T12:36:36.949Z
Duration: 60 min
Description: UPPER! Chest shoulders triceps

Hitting upper body today! 
I challenge you to still give it all. Just because it’s upper body and not leg day doesn’t mean it should be easy!

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Keep your back flat against the pad
-adjust seat so that handles are right at nipple height 
- Angle your elbows down slightly but still a wide grip 
- Control the negative and squeeze at the top

Machine  flat chest press

10-12 reps each side per set! Increase weight each set if you can- reps will naturally go down. Just go until 1 rep till failure!

LAST SET IS A DROPSET EACH ARM! 12 heavier reps right into 12 additional reps 10 lbs lighter no rest between 


- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged

Arnold press (single arm)

Complete 10-12 overhead presses right into 12-15 controlled upright rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Shoulder superset

Complete 12 rear delt flies into 15 front raises

- Lean into an incline bench, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Rear Delt & front raise superset

-sit on end of a bench 
-back straight try to use little momentum as possible 
-10 heavier reps (it’s okay if the range of motion isn’t crazy- don’t need to go super high with these) right into 10 additional reps 5 lbs lighter

Seated Lateral raise dropset

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

UPPER! Chest shoulders triceps

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 😂

UPPER: full 💪🏼

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

UPPER BAWDY HOTTIES

UPPER!

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Upper body

FULL UPPER BODY!

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UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

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UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 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

FULL UPPER BODY

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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

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FULL UPPER: conventional

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.

UPPER! Chest shoulders triceps

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