Name: Playbook - KICK IT With Kay - UPPER 💪🏼
Uploaded: 2024-01-01T12:36:36.852Z
Duration: 61 min
Description: UPPER 💪🏼

Going to challenge weight AND volume here! 

INSTRUCTIONS:
-set 1–3 do 15 reps of each exercise (start on light medium weight and work up)

-set 4&5 go HEAVY for 10 reps of each. It’s okay if the lateral raises are partial reps and don’t come all the way up as long as you feel tension on your shoulders!

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height (no higher! Just until you feel tension at front of your shoulder)
- Lower with a slow and controlled movement

Dumbbell lateral raises

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

Dumbbell bent over row (double)

Superset 1:

Complete 10-15 wide grip rows onto 15 lateral raises on the machine (pausing two seconds at top of each rep!)

- Using some type of wide bar attatchment on the cable machine, pull bar towards you between lower chest and bottom of rib cage 

-keep elbows out wide and really squeeze back at top of each rep! Try not to put the work in your arms

Underhand seated row (single handles)

- Raise your arms laterally until you reach shoulder height or a little less
-pause for two seconds at the top
- Lower with a slow and controlled movement

Machine lateral raise (pause reps)

Superset 2

*GET A SPOTIF YOURE BAD AT THESE LIKE ME.. don’t be ashamed! You can ask a girl or a boy if you wanna flirt 😉

*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

Can use barbbell only without plates or can add plates if you are a little more advanced! Just pick a weight that’s challenging to complete but still SAFE!



HOW TO:
- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar back to starting 

-Then clean the bar by tucking elbows under as quick as possible then pressing bar above head! 

-Reverse the movement to come back to starting!

Pendlay row to clean & press

Complete 15 tricep push downs into 20 alternating controlled bicep curls

*pick a heavier weight than you normally would for tricep extensions these are SLOW reps. Really engage the tricep each rep don’t just speed through them

-last set is dropset:10 super heavy into 15 more reps half the weight 

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight flexing your triceps at bottom 
- Bend the elbows to return to the starting position
-keep elbows close to your sides try not to let them “float” too much

Cable v- shape tricep pushdown

*10 reps per arm PER set

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep FLEX YOUR BICEP AT THE TOP
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Arms superset

UPPER 💪🏼

shoulders & back!

SO GOOD. Literally feel the muscle building as I do this workout.

Braelyn

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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 😅

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Lauren Cowley

Kate

rylie grace

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🔥🔥 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.

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