Name: Playbook - KICK IT With Kay - UPPER!
Uploaded: 2024-04-14T12:22:27.614Z
Duration: 65 min
Description: UPPER!

Braelyn

-hold with palms facing in and use your fingers as hooks. Work is alllll in your LATS

-keep back straight (can arch back slightly but don’t swing) pull bar to chin level ish by sending elbows straight down towards floor 

-control the way back up and don’t “hang” at the top… keep tension in your lats entire time until your set is done

Lat Pulldown

First 3 sets increase in weight if you can while staying in 10-14 rep range.

Last set do 10 heavy then drop the weight by 15 pounds at do 10 pause reps! 



Form:
Keep spine in one line! Think about it sitting flat against a wall but can slightly hinge from hips and stretch forward  as you lower the weight 

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

8-12 reps per arm per set! Control and squeeze!!!

- Pull with a controlled motion toward you
- Engage you back as you pull

1 arm hammer strength high row

EACH SET IS A DROP SET! Can do on machine like me or just sitting on a bench 


-10 reps heavier partial reps (it’s ok if your arms don’t make it to shoulder height just feel tension in the shoulders)
-15 reps 10 lbs lighter full reps 

FORM
- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise dropsets

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

Complete 15 reps of each exercise. 

Rest 45-60 seconds ish and then repeat twice more!

- Grab handles cables in each hand, arms extended out in front of your body & chest on pad
- Keeping a slight bend in the elbows & shoulders away from your ears 
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec Dec Rear Delt Fly

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

Superset: chest & rear delts

-keep chest on pad and shoulders down and away from your ears

-push down on a heavy weight and flex the triceps… control the machine on the way up! Don’t let it fling your arms up.

About control here not speed

Tricep dip machine

UPPER!

shoulders & back!

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

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

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Lyndsey

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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

UPPER BOD 💪🏼

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

Anna

UPPER BODY TONE UP💪🏼

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Upper Bawwdy Workout

PUSH DAY! 💪🏼

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Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

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!

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