Name: Playbook - KICK IT With Kay - Upper Bawwdy Workout
Uploaded: 2024-01-01T12:36:36.929Z
Duration: 60 min
Description: Upper Bawwdy Workout

Whitney Yeauger

Hitting FULL UPPER BAWWWDY! 

Shoulders, chest, triceps, biceps, and back! All the things 🤌🏼

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

Machine lateral raise

Complete 10-15 incline chest press into 10-12 incline chest flies.

- From an incline bench and a dumbbell in each hand
-squeeze shoulder blades together, slight arch in back, and feet planted form on floor for support.
- Lower dumbbells down to the chest (in-line with nipples) keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest(keeping bend in your elbow!)
- Bring the dumbbells back together squeezing your chest

*should not feel in your shoulder or rotator cuff! If you do go lighter on dumbbells or adjust the seat

Dumbbell incline chest fly

Chest superset

Complete 12 clean and press (keeping form but also going for speed here) right into 12-15 barbell rows. 

Have a medium barbell for clean and press & a heavy one for rows!

- Begin with medium barbell in your hands in front of you 
- Pull up on the barbell like you’re doing an upright row and flip your elbows as quick as possible to hold the bar at chest level
- press up overhead
-reverse the movement back to start (CONTROL!)

*can use legs for extra momentum AFTER you’ve done as many reps as possible without the help of your legs!

Dumbbell power clean and press

- Start with the back flat and chest almost parallel to the ground but upper body at a slightly angle 
- Lift elbows up and back to bring bar towards your belly button 
- Lower down with control 

*since we are going heavier here a little momentum is necessary! Just try to be cautious at how much you’re “jerking”

Bent over barbell rows (heavier)

Superset ✌🏼

Complete 8-12 heavy Lat pulldowns into 15 lighter chest supported lateral raises

*go heavier here! Aim for 8-12 rep range. Stopping at 1 rep or so before failure 

LAST SET: go your max for 10-12 reps then dropset the weight 20 lbs lighter and do an additional 12 reps where you pause at the bottom of each rep for two seconds 


FORM 
- 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

-lay chest down on incline bench With feet on floor
-using light medium dumbbells, hold DBs with palms facing towards each other hanging by your  sides
-raise the DB out to your side (just slightly in front of your shoulders is actually a little better)
-pause a slight second at the top and release with control

Chest supported lateral raises

Superset 3

**12 reps EACH SIDE per set

- Keep your core tight and chest against the pad, booty slightly back on seat 
-can use your opposite hand and foot for support if needed- just get in position where you feel strongest 
-grab middle handle 
- Row back and retract your shoulder blade bringing that elbow towards back wall 
(Think about cranking a lawn mower!)

After desired reps, Repeat on the other side

Single arm hammer strength row

*im using upside down triangle attachment but you can also use a straight bar

*don’t be scared to go heavier here! I did 70 lbs for reference 

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down flexing your triceps at the bottom of the movement 
- Bend the elbows to return to the starting position

Cable  tricep pushdown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Upper Bawwdy Workout

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 💦

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!!

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

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 Bawwdy Workout

Community

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