Name: Playbook - KICK IT With Kay - UPPER BODY
Uploaded: 2024-01-01T12:36:36.978Z
Duration: PTnullM
Description: UPPER BODY

Evans

*GET A SPOT!

-first set warmup bar only! 

*as reps get fewer weight gets a little heavier

- Start by lying down with the barbell directly above you
-pinch your shoulder blades and arch back slightly (this expands the chest)
- Bring your elbows in slightly 
- Lower down until the bar touches your nipples 
- Press up engaging your chest

Barbell bench press

Increase weight each set 

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Don’t be afraid to try going heavy here! Test your strength! It’s safe to do so on this machine you can’t really fail 

INCREASE WEIGHT EACH SET! as you do reps will go down 


- 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

Increase weight each set slightly if you can 

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats. Think about “breaking” the bar in half 
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Back superset

12-15 reps each set, should be very difficult to complete the last two 



FORM
- Raise the dumbbells until you reach shoulder height (across your body at a slight angle )
- Lower with a slow and controlled movement

Dumbbell seated front raise

*holding two medium light dumbells and standing with  chest up to  incline bench (TINY slight incline nothing too drastic.. really just using it to press your chest into!)

*keeping palms facing ground, lift arms up and out to your sides (slightly in front of your shoulders in your peripheral vision)

Chest supported Incline lateral raise

- With your chest flat on an incline bench and a dumbbell in each hand
-feet ideally would be planted on the floor for support unless you’re short like me and have to have them in the seat 😂
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

GIANTSET

- 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 curl

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

Cable rope triceps extensions

-put a rope onto a cable on a notch right about eye level 
-stand in front of cable about 2 feet back or so
-keeping elbows flared out, pull cable back towards your eyes Using your WRISTS to target more rear delts 
⚡️TIP:  keep hands higher than my elbows to really engage the rear delts 
- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable giantset

UPPER BODY

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

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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

UPPER BODY TONE UP💪🏼

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PUSH DAY! 💪🏼

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Functional 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.

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