Name: Playbook - Dylan Ferrier - Day 4 - Upper Body Push Focus
Uploaded: 2024-02-05T01:19:49.519Z
Duration: 65 min
Description: Day 4 - Upper Body Push Focus

Feel free to do single step or double depending how ambitious you’re feeling

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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

Back pressed firmly, upper body is upright

Shoulders pulled back and down

We done want much shoulder movement

Only bending at the elbow 

When you extend at the bottom you can rotate your pinkies out slightly

Back Supported Cable Tricep Ext

- Hands and elbows should be parallel to the ground
- I like to tuck my chin
- Slight bend in the elbows as we drive the handles out wide
- Control the weight, it’s really easy to get momentum and lose the tension

Rear Delt off of Pec Deck

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Day 4 - Upper Body Push Focus

Day 5 - Full Leg 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 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!

(Top Sub Favorite)
Day 4 -  Full Upper Body

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.

Day 4 - Upper Body Push Focus

More workouts from Dylan Ferrier