Name: Playbook - KICK IT With Kay - W1/D5 Arms/shoulders/ back
Uploaded: 2024-01-01T12:36:36.937Z
Duration: 60 min
Description: W1/D5 Arms/shoulders/ back

Upper body sesh two of the week! 3 shoulder exercises, 1 back, 1 bicep and tricep superset

SUPER HIGH VOLUME HERE
Lots of sets. Don’t hate me. 


Complete following back to back: 
-15 full lateral raises  
-12 partial reps w same weight 
-then drop the weight by 10 lbs or so and do 10 SLOW eccentric reps

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

DB Lateral raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
*only come up half way! Staying in that range where there is constant tension on the shoulders the entire set

Dumbbell lateral raise partial reps

Drop weight to a lighter weight than your normal lateral raise sets- 

-Complete a lateral raise  except this time go AS SLOW AS POSSIBLE on the negative 

Your arms should be on fire

Eccentric lateral raise

Db lateral raise JUMBO set

With back supported hold two dumbbells at your shoulders 

- Press the dumbbells up to full arm extension
- Lower them to the starting position

*increase weight each set!‼️

DB shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Shoulder superset

Increase weight if you can but still stay in 10-12 rep range 



- 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

As many reps as possible of each back to back! Pick a weight that makes it impossible to get past 15 with good form

- Hold bar with an underhand grip
- Curl bar towards your shoulders
-think about flexing your bicep at the top of each rep! 
- Lower back down and repeat

cable curls

Pick a weight that makes 15 difficult 


- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable  tricep pushdown

Arms superset

W1/D5 Arms/shoulders/ back

Kacie

Good! The only complaint I could have if I didn’t have some of the machines needed so I guessed at what to do

Ellie

Anna

W1/D1 baby got BACKSIDE 🍑

W1/D2 UPPER BODY CIRCUIT TRAINING

W1/D3 ACTIVE REST DAY 🩵

W1/D4 LEGS (quads/glutes)

W1/D6 REST DAY 💤

W1/D7 REST DAY

W2/D1 LEG DAY! Glutes and hamstrings

W2/D2 UPPER 💪🏼

W2/D3 ABS / CARDIO

W2/D4 LEG DAY (quads & glutes)

W2/D5 UPPER BODY: weak point training

W2/D6 REST DAY

W3/D1 JUICY GLUTES & HAMSTRINGS

W3/D2 UPPER 💪🏼

W3/D3 CARDIO & CORE SESH

W3/D4 QUADS & GL🍑TES

W3/D5 UPPER!

W3/D6 REST DAY

W3/D7 REST DAY 💤

W4/D1 HAMS & BUM 🍑

W4/D2 UPPER: shoulders back & chest

W4/D3 CARDIO & ABS

W4/D4 Queen quads & glutes

W4/D5 Weak point training

W4/D6 REST DAY 🧘‍♀️

W4/D7 REST DAY 🧘‍♀️

W5/D1 BACKSIDE! Hams and yams

W5/D2 UPPER! 💪🏼

W5/D3 ABS & STEADY STATE CARDIO

W5/D4 QUADS GLUTES & CALVES

W5/D5 WEAK POINT TRAINING!

W5/D6 REST DAY 🧘‍♀️

W5/D7 REST DAY 🧘‍♀️

W6/D1 LEG DAY!

W6/D2 UPPER BAWD 💪🏼😏

W6/D3 UPPER DAY 2

W6/D4 cardio & core ⚡️👟

W6/D5 QUADS/GLUTES

W6/D6 REST DAY 🧘‍♀️

W6/D7 REST DAY 🧘‍♀️

W7/D1 GLUTES/HAMSTRINGS 🍑

W7/D2 Push day!

W7/D3 CORE & CARDIO 👟

W7/D4 PULL DAY 💪🏼

W7/D5 QUADS & CALVES

W7/D6 REST DAY 🧘‍♀️

W7/D7 REST DAY 🧘‍♀️

W8/D1 BOOTY AND HAMS

W8/D2 UPPER!

W1/D5 Arms/shoulders/ back

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