Name: Playbook - KICK IT With Kay - shoulders & back!
Uploaded: 2024-05-05T11:52:51.546Z
Duration: 54 min
Description: shoulders & back!

Upper body session! Shoulders and back w touch of chest!

Complete straight arm pulldowns right into seated rows  

Rest after a set of both is complete. Then repeat!

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

- Use two handle attachments & put the cable on the lowest notch (or use cable row like me)
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then  return to starting position with control

Seated cable row

Superset

Complete incline chest press then drop the weight to lower weight and go right into incline front raises

*can go up 5 lbs or so each set— but if you start feeling it in your shoulder/rotator cuff you are going too heavy!

*bench is on a slight incline 

- Grasp the dumbells and maintain a neutral wrist position with your wrists in line with your forearms

- Push the DBs outward to full extension but without locking out the elbow

- Pause briefly at full contraction then return to starting position

DB incline chest press

EACH SET IS A dropset:10 heavy reps then drop weight and do 10 more at a weight 5-10 lbs lighter really focused on control and a slow tempo 



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

Incline bench superset

Complete 8-12 presses right into 12-15 seated lateral raise!

Slow controlled reps today! Don’t fling the weights, stay in the burn. 

How to: 
- Seated on an incline bench, hold two dumbbells at your shoulders , elbow slightly forward so you can see them in your peripheral 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

Each set is a drop set: do 10 medium/heavy reps then drop weight and immediately go into 19 more light super slow reps 


- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

BENCH SHOULDER SUPERSET

Complete 15 lying skull crushers into 15 plate curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

dumbbell skull crushers

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

Arms superset

shoulders & back!

Quick upper body sesh 💪🏼

Braelyn

Chiseled upper bawdyyy

SO GOOD. Literally feel the muscle building as I do this workout.

upper body & a bit of abs

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!

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Lyndsey

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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

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Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

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UPPER 💪🏼

UPPER BODY BURNAAA

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PUSH DAY! 💪🏼

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Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

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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.

shoulders & back!

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