Name: Playbook - KICK IT With Kay - Upper bod!
Uploaded: 2024-01-01T12:36:37.193Z
Duration: 65 min
Description: Upper bod!

Felt the burn 🔥🔥That last superset got me!

Kate

Each set do 8 reps on each arm individually right into 8 reps with both! So a total of 24 total reps technically per set. 


*pick a weight that makes last two reps really difficult to finish! increase weight slightly each rep if you can 


-keep tummy tight 
-adjust seat to wear handles are about nipple level or slightly above 
-press up on the handle keeping elbow flaring out (but still can see it slightly in your peripheral)

Iso lateral shoulder press

Medium weight here! Really want you to control the weights this week and try not to use any momentum 


Last set is a dropset! 10 heavier reps right into 5 lbs lighter 10 pause reps (pausing at the top of the movement with arms out for two seconds each rep)

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

Dumbbell lateral raises

⭐️increase weight each set! As weight increases reps will decrease naturally which is OK! 

⭐️Last set is a dropset: 10 heavy reps drop the weight by half the weight and immediately do as many reps as you can until you fail!


- 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

- With palms facing floor 
- Raise bar until your arms are at shoulder height
-don’t let wrists break they should stay in line with forearm 

*control here try not to use momentum to “swing” the bar up

barbell front raise

Do 12-15 chest flies then turn around (& adjust handles) and do 12-15 rear delt flies

- 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

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Pec dec Superset

15-20 skullcrushers right into as many reps as possible of bench dips

20-30lb barbell 

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar or barbell toward the top of your head
- Extend your arms back up to starting position

Barbbell skull crushers

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

TIP: feet closer to bench will make it easier & feet further away/more straight legs will make it harder

Bench dips

Tricep burnout

Upper bod!

UPPER! Push focused

SHOULDAS

PUSH DAY! Titties shoulders and tris

SHOULDERS AND TRICEPS

Arms and ittiesssss🍒

PUSH DAY: tank top shouldasss

Emma Mathews

PUSH DAY

Killer workout. Gonna def feel it! Had to make a few adjustments due to only having certain equipment in the gym but totally worth it!

Emily Williams

PUSH DAY 🙌🏼

Monica

Logan

SHOULDERS & TRICEPS

Push Day Baby!

Modified a couple exercises to use the equipment I have at home. Feeing great 💪🏻

Tayla

Perky boobies & tank top arms (chest, triceps,& shoulders)

Chest, shoulders, & triceps… oh my!

PUSH: chest, shoulders, triceps

BOOBIES, SHOULDERS & TRICEPS

PUSH DAY!!!

CHEST TRICEPS SHOULDERS

Push day: chest, tris, shouldas

Chest/triceps/shoulders

UPPER 💪🏼

Shoulders, triceps & a lil boobies 💪🏼

PUSH DAY :)

Chest, shoulders, & triceps!

Push ittttt!

PUSH!

CHEST & SHOULDERS

Push ittttttt

Boobies shoulders arms 💪🏼

PUSH DAY: chest shoulders triceps

Olivia

Push day! Shoulders chest & arms

CHEST SHOULDERS ARMS, oh my!

UPPER! (Shoulders chest arms)

PERKY BOOBIES & TANK TOP ARMS

PUSH DIZZLE: CHEST TRICEPS AND SHOULDERS

UPPER: chest shoulders arms

PUSH DAY! 💪🏼

Push day! 👌🏼

B🍒bies & shoulders!

UPPER: chest shoulders & arms

PUSH DAY BABY ⚡️💪🏼

PUSH DAY!

UPPER: chest triceps shoulders

🍒 & 💪🏼

BOULDA SHOULDAS, chest and triceps 😘💪🏼

BOULDA SHOULDAS! With some chest & tris 💪🏼

Nicole Schumacher

Whitney Yeauger

Triceps & shoulders & chest! Oh my!

Push day!

Upper bod!

Community

More workouts from KICK IT With Kay