Name: Playbook - KICK IT With Kay - WEEK 3 DAY 5: UPPER BOD 💪🏼
Uploaded: 2024-01-01T12:36:37.146Z
Duration: 60 min
Description: WEEK 3 DAY 5: UPPER BOD 💪🏼

Kelli

Emma Mathews

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

Gabby

*I prefer not to use the handles but instead keep my arms out to my sides! This is preference I just feel it more in my shoulders this way! 

- 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

*increase weight each set! aim for somewhere between 10-15 reps! 

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

Complete 12-15 reps of each exercise back to back. 

Rest 60 seconds or so then repeat! Increase weight if you’re able. Last few reps should be difficult to complete!

*pick a weight that makes it challenging to finish the set but not impossible! 

- Start by standing with barbell between nose and chin level
*elbows are out to your sides but just slightly forward (should be able to see them in your peripheral vision) 

- Press directly up overhead
- Lower slowly back to starting position

Standing barbell shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Superset 1

Complete 10-12 bench presses and 12 tricep kickbacks per arm! Rest and repeat 2 more times

- Begin by lying supine on a flat bench with dumbbells above your chest
-think about pinching your shoulder blades, having a slight arch in your back, pushing through your feet on the floor 
- Lower dumbbells to chest level (in lines with nipples)
- Press dumbbells back up over your chest

Dumbbell flat bench press

*12 reps EACH arm per set! 

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep
-think about elbow staying still… only thing moving is your forearm! And obviously flexing your tricep each set

Single arm cable kick back

Superset 2

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats! 

Remember it’s a BACK exercise not arm.. so think about pushing your arms straight down through water or peanut butter by using those muscles under the armpits!

Rope straight arm pulldown

- 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 curl

Superset 3

**increase weight each set! As weight gets heavier it’s ok if your reps go down. But aim for 15! 

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull and send elbows to the back of the room
-squeeze shoulder blades together at top of the movement 
- Release back to starting position

Hammer strength high row

*band optional here if you need extra resistance 

-if you’re short you may have to use a bench or block to step up on in order to reach the bar 
-hold the bar with a wide grip and drive your elbows down towards the floor by squeezing your back muscles to lift your upper body (chin to bar)
-pause for 2 seconds at the top and go SLOW on the negative.

Pull Up (with hold)

WEEK 3 DAY 5: UPPER BOD 💪🏼

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

Whitney Yeauger

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Abby

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Emily Williams

Week 1 day 7: REST

Loriann

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

Nicole

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Emmie

Week 2 day 4: REST

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

Kayla

rylie grace

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

Karissa

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 3 DAY 5: UPPER BOD 💪🏼

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