Name: Playbook - KICK IT With Kay - UPPER (back shoulders biceps)
Uploaded: 2024-04-07T18:09:44.576Z
Duration: 55 min
Description: UPPER (back shoulders biceps)

Holding bar with parallel arms, underhand grip 

Don’t “hang” at the top always keep tension in your back 

Using your back to pull down the bar, not biceps!

Underhand Lat pulldown

12-15 reps is but until failure/loosing the mind to muscle connection 

Another name for straight arm pulldowns but doing the REAL way by really using that full range of motion and not staying so upright with the chest 

FORM:
-legs wider than shoulder width 
-start with cable on high notch and chest parallel to the ground 
-grab handles (or rope attatchment ends) with palms facing one another 
-pull handles down and slightly rotate hands when doing so and LIFT the chest to engage the lats 
-release back to starting and really stretch between reps

Dickersons

Back superset

*10 REPS EACH ARM PER SET. Only rest after you’ve done both sides 


- Hinge at the hips to lean forward
- Your knees should be slightly bent
-use your opposite hand to support you on a bench 
- Pull the dumbbell up and back towards your belly button (keeping your elbows close to your body)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (single arm)

- stand between two cables on a high notch 
-grab cables with arms slightly in front of you, cross crossed 
-keeping elbows lifted, pull cables back and down slightly

cable rear delt fly

Complete the following back to back, only resting once all three exercises are complete. Focused on higher volume here as opposed to super heavy. Pick a weight where you get at least 10 reps but can’t do more than 15

on an incline bench normal holding two lighter medium dumbells palms facing back wall 
-release the arms to go slightly behind shoulders then raise forward using your front delts no higher than shoulder height

Seated incline front raise

FORM:
-stand in front of a cable machine 
-attach a V Bar to the cable machine and put it at the lowest notch (closest to the floor)
-grab the v bar (palms facing up) 
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

CABLE FRONT PRESS (v bar)

-keep core braced
-elbows pointed forward, narrow, with palms facing inwards towards each other 
-press dumbells up and lower down to where elbows are in line with shoulder height and repeat

Standing Narrow Shoulder Press

SHOULDER BURNOUT

These are about control and mind to muscle! Don’t pick such a heavy weight that you “swing” or use momentum. Isolate that bicep 


EACH SET DO:
-5 reps with the right arm, holding the left one in a stagnant hold flexing 
-5 reps with left arm, holding the stagnant hold with the right arm 
-10 reps with both arms

Stagnant hold Bicep sequence

- 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 hammer curl

UPPER (back shoulders biceps)

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

UPPER!

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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

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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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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 (back shoulders biceps)

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