Name: Playbook - KICK IT With Kay - WEEK 5 DAY 5: UPPER 💪🏼
Uploaded: 2024-01-01T12:36:37.305Z
Duration: 60 min
Description: WEEK 5 DAY 5: UPPER 💪🏼

Emma Mathews

Going to challenge weight AND volume here! 

INSTRUCTIONS:
-set 1–3 do 15 reps of each exercise (start on light medium weight and work up)

-set 4&5 go HEAVY for 10 reps of each. It’s okay if the lateral raises are partial reps and don’t come all the way up as long as you feel tension on your shoulders!

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height (no higher! Just until you feel tension at front of your shoulder)
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up towards your belly button 
- Come down in a controlled motion

Dumbbell bent over row (double)

Superset 1:

Complete 10-15 wide grip rows onto 15 lateral raises on the machine (pausing two seconds at top of each rep!)

- Using some type of wide bar attatchment on the cable machine, pull bar towards you between lower chest and bottom of rib cage 

-keep elbows out wide and really squeeze back at top of each rep! Try not to put the work in your arms

Underhand seated row (single handles)

- Raise your arms laterally until you reach shoulder height or a little less
-pause for two seconds at the top
- Lower with a slow and controlled movement

Machine lateral raise (pause reps)

Superset 2

*GET A SPOTIF YOURE BAD AT THESE LIKE ME.. don’t be ashamed! You can ask a girl or a boy if you wanna flirt 😉

*as reps get fewer weight gets a little heavier

- Start by lying down with the barbell directly above you
-pinch your shoulder blades and arch back slightly (this expands the chest)
- Bring your elbows in slightly 
- Lower down until the bar touches your nipples 
- Press up engaging your chest

Barbell bench press

Can use barbbell only without plates or can add plates if you are a little more advanced! Just pick a weight that’s challenging to complete but still SAFE!



HOW TO:
- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar back to starting 

-Then clean the bar by tucking elbows under as quick as possible then pressing bar above head! 

-Reverse the movement to come back to starting!

Pendlay row to clean & press

Complete 15 tricep push downs into 20 alternating controlled bicep curls

*pick a heavier weight than you normally would for tricep extensions these are SLOW reps. Really engage the tricep each rep don’t just speed through them

-last set is dropset:10 super heavy into 15 more reps half the weight 

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight flexing your triceps at bottom 
- Bend the elbows to return to the starting position
-keep elbows close to your sides try not to let them “float” too much

Cable v- shape tricep pushdown

*10 reps per arm PER set

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep FLEX YOUR BICEP AT THE TOP
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Arms superset

WEEK 5 DAY 5: UPPER 💪🏼

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 😝🤯

Kelli

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

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

Gabby

WEEK 3 DAY 5: UPPER BOD 💪🏼

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

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 5 DAY 5: UPPER 💪🏼

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