Name: Playbook - KICK IT With Kay - UPPER BODY SESH 💦
Uploaded: 2024-02-10T22:48:21.841Z
Duration: 60 min
Description: UPPER BODY SESH 💦

Higher volume Full upper body workout! Lots of supersets to keep the heart rate up. Prioritize mind to muscle connection

medium pace one that is sustainable for 8 minutes not doing hiit here! 



- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area and leaning back slightly 
- Straighten your arms, bending the knees, and bring your body forward again

Rowers

Complete cable presses right into bent over db rows. Rest 60 seconds between sets

-start with two cables on lowest notch with handle attachments 
-stand slightly in front of the cable machines 
-press up at a slight diagonal with a slight lean forward, flex chest at the top! 

(You should feel this in upper chest NOT shoulders. If you feel it in your shoulders you need to press less “upwards” and more “outwards”

Cable Chest Press

LAST SET IS A DROPSET! Go 10 heaviest reps onto 10 additional reps with half the weight. No rest between the two!


FORM
- Hinge at the hips to lean forward
- Your knees should be slightly bent and core is tight 
- Pull the dumbbells up towards your belly button keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

*try not to jerk neck

DB bent over row (double)

Superset

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

Do the following back to back. Rest 60-75 sec between sets

Don’t be afraid to try going heavy here! Test your strength! Aim for 12-15 reps per set


- Grab the bar with your palms facing one another 
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*dont hang at the top, keep the tension!

Lat pulldown

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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Can do these standing! No crazy weight as your shoulders will be fatigued. Focus on slow controlled reps 




- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

GIANTSET: shoulders and back

EACH SET DO: 8 heavy reps then drop the weight by 20lbs of so and do 8 more reps really squeezing 



-medium to heavy weight (Increase each set!)

-keep spine as upright as possible (as you get heavier it’s ok to use a little momentum but try not to yank too hard.. keep the control in your back)
-pull handle towards your mid stomach, flex your back for a split second, then control the release

Seated Row Close Grip dropsets

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Last set dropset! 15 heavy into 15 half the weight but pausing two seconds at the top of each rep 


- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

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!

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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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