Name: Playbook - KICK IT With Kay - UPPER BODY DAY! 💪🏼
Uploaded: 2024-01-01T12:36:37.018Z
Duration: 65 min
Description: UPPER BODY DAY! 💪🏼

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.

Madi

A total upper body killer! Back, biceps, shoulders, triceps & a little bit of chest. We’re hitting it all!

10-12 reps per set! Challenge yourself to pull some weight!



- Press your chest against the pad
- Pull handles back keeping elbows out wide 
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

- 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


LAST SET IS A DROPSET:10-15 (as many as you can do) heavier normal reps into pause reps for the remainder

Dumbbell seated lateral raise

-put bar in t bar attachment (all gyms have it just ask  if you need help finding it)

*last set do as many reps as possible at your heaviest! 

-use a v handle attachment 

-bend over and row keeping elbows grazing your sides 

-think about squeezing your shoulder blades

Bent over t bar row

Pick a weight where you get to 8-12 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

Do 12-15 chest flies then turn around (& adjust handles) and do 12-15 rear delt flies

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Pec dec Superset

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

Machine preacher curl

-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

Arms burnout

UPPER BODY DAY! 💪🏼

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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Lyndsey

THE PERFECT UPPER BODY WORKOUT

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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!

UPPER BODY DAY! 💪🏼

Community

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