Name: Playbook - KICK IT With Kay - UPPER BODY SESH
Uploaded: 2024-02-04T14:16:50.044Z
Duration: 60 min
Description: UPPER BODY SESH

- 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 (pec dec)

Increase by 5 lbs or so each set if you can! Aim for 8-15 rep range! Go until you almost fail but not quite 

- use your knees to “bounce” the dumbells up to your shoulders one hand at a time 
-pinch your shoulder blades and slightly arch back with arms out wide but slightly forward (should see them in your peripheral) 
-maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

DB incline chest press

GO HEAVY HERE! Increase weight each set and aim from anywhere between 6-12 reps! 

- 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 each set! aim for somewhere between 8-12 reps, going until failure 

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- Press your chest against the pad
- Pull the handles back by squeezing your shoulder blades together.
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer Strength Close Grip Row

Complete 15 reps of both back to back! Then rest 30 seconds and repeat

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hold bar with an underhand grip
- Curl bar towards your shoulders
-think about flexing your bicep at the top of each rep! 
- Lower back down and repeat

cable curls

Arms superset 1

UPPER BODY SESH

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!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Lyndsey

THE PERFECT UPPER BODY WORKOUT

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

UPPER BOD 💪🏼

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

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

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 BODY SESH

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