Name: Playbook - KICK IT With Kay - Upper body
Uploaded: 2024-03-24T13:10:19.611Z
Duration: 60 min
Description: Upper body

Braelyn

A couple back exercise, a couple shoulder & a couple arms!

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

Hinge from hips 

Chest a little less than parallel to the ground 

Hold bar with shoulder width overhand grip 

Row back towards belly button squeezing your back each rep

bent over row

- Grab handles cables in each hand, arms extended out in front of your body & chest on pad
- Keeping a slight bend in the elbows & shoulders away from your ears 
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec Dec Rear Delt Fly

Complete the following back to back then rest and repeat

on an incline bench normal holding two lighter medium dumbells palms facing back wall 
-release the arms to go slightly behind shoulders then raise forward using your front delts no higher than shoulder height

Seated incline front raise

FORM:
-stand in front of a cable machine 
-attach a V Bar to the cable machine and put it at the lowest notch (closest to the floor)
-grab the v bar (palms facing up) 
-press up while keeping back as straight as possible abs tummy as tight as possible 
-lower back down to about chin level and repeat

CABLE FRONT PRESS (v bar)

-keep core braced
-elbows pointed forward, narrow, with palms facing inwards towards each other 
-press dumbells up and lower down to where elbows are in line with shoulder height and repeat

Standing Narrow Shoulder Press

Spicy shoulder circuit

Complete the following back to back 3 times total

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

12-15 reps should be failure! If that’s easy up your weight a bit! 

- 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 hammer curl

BICEP SUPERSET

Upper body

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)

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!!

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

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