I love when new workouts humble me, especially upper body ones. They really challenge me and motivate me to perfect the form so I can add more weight effectively!

1 minute - normal
1 minute - left grape vine
1 minute - right grape vine
1 minute - left diagonal kickback 
1 minute - right diagonal kickback

Stair stepper

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Holding the band in each hand, maintain tension through the band
- Pull the band back forming a W engaging your rear delts and upper back
- Engage your back as you pull
- Slowly lower back down releasing tension from the band

Resistance band w raise

- Hinge forward
- Back straight
- Elbow pattern should feel like a chest fly on the machine, meaning push your elbows straight at the bottom of the movement and slowly/slightly bend them at the top

Bent over cable fly

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

- 8 each arm, alternating by 2’s. If both arms feel great do 8 together. I just felt better connection going singles today

Dumbbell skull crushers (Laying)

- Stand in a staggered stance with your upper body bent forward

- Hinge forward and plant your front hand on either a bench, box, dumbbell rack, all are good height

- Keep your core tight


- Pull the kettlebell by driving your elbow backward, remember you don’t need to pull too far or you’ll end up rolling your shoulder forward taking tension off your back

Kettlebell single arm row

- stand tall with limited elbow movement by your sides
- reach the dumbbell out bringing it to your shoulder 
- reverse the movement in a controlled eccentric back down

Standing alternating dumbbell curls

- Keeping your core tight
- Starting with a slight arch in your lower back
- Raise your legs up then drive your knee slightly into your chest
- Then reverse this motion with control

Hanging knee ups

(Top Sub Favorite)
Day 4 -  Full Upper Body

Day 5 - Full Leg Focus

Day 4 - Upper Body Push Focus

Day 3 - Leg Day Pull Focus

Day 2 - Upper Body Pull Focus

Day 1 - Leg Day Push Focus

❄️ Full Leg Day

❄️ Upper Body

❄️ Legs Push Focus

❄️ Upper Body Day

❄️ Pull Focus Leg Day

These new workouts are kicking my ass but in the best way! I like the increase in intensity of the workouts if that makes sense. I feel more challenged and can't wait to continue to add weight !  Feeling it in the whole lower but especially quads and glutes 🥵💪

(Top Sub Favorite)
Day 5 - Full Leg Day

I'm so proud to share that I am able to do sets of hip thrust on the Smith machine with 2 PLATES on each side. 🤌😤🍑 (90lbs per side 🙌) my current max and can't wait to progress more !

I have BEEF with the stair stepper. What a finisher, honestly. I love my Wednesday burn. Mid week challenge for sure

(Top Sub Favorite)
Day 3 - Glute & Ham Focus

Went so hard today it was VERY difficult to open my water bottle. 😅

At this point, not sure what is worse. Stair stepper finishers or knee tuck finishers. I love the challenge all the way through the workout!

(Top Sub Favorite)
Day 2 - Full Upper Body

Quads ON FIRE.  Almost time to start a new round for drums and peachessss. Loving the progress I've made with this program.

(Top Sub Favorite) Day 4 - Full Upper Body

Community

More workouts from Dylan Ferrier