Name: Playbook - Dylan Ferrier - ❄️ Upper Body Day
Uploaded: 2024-02-05T01:19:49.649Z
Duration: 65 min
Description: ❄️ Upper Body Day

- Small forward and backward
- Big forward and backward
- 10-15 each

Arm Circles

- Swing arms alternating over and under 
- Feeling your scapulas retract and protract

Cross Body Arm Swings

Start with your hands just outside the shoulders

It is okay to go from knees but be sure you’re as straight as possible from knee to the top of your head 

Bend at the elbows ( 45ish degrees from your side) and think about your shoulders naturally sliding back to open up your chest

Really try and think about this as an chest stretch and you will get better engagement 

Keep your core tight as you descend 

Extend your arms engaging your chest as you come up

Push up

Make sure your thighs press against the pad without going too much on your tip toes

Shoulders pulled down and back

Feel a stretch in your lats (the back muscle that touches the inside of your upper arms)

Core braced 

Drive your elbows to your sides

Squeeze at the bottom

Go slow on the way back up for better effect 

Play with half reps for getting a better connection to the muscle

Plate Loaded Lat Pull Down

Booty glued to the seat 

Shoulders pulled back and down

Elbows should feel like they are slightly turned inward

I prefer neutral grip for more upper chest activation 

Move with control

Slow on the way down

Incline Plate Loaded Chest Press

Back pressed against pad

Shoulders pulled back and down

Push handles downward 

Flex against the weight coming back up with control

Really imagine your elbows being driven forward to engage the triceps

Machine tricep extension

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

EZ Bar Cable Curls

Lie flat on your back on a decline bench with feet locked in

Curl your torso up like you’re being peeled off the bench by your head. Lifting vertebrae by vertebrae 

Rounding your low back at the end to be concave so your abs and squeeze all the way down

Slowly lower yourself back to starting position

Decline sit up

❄️ Upper Body Day

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

❄️ 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 🥵💪

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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!

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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

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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!

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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.

❄️ Upper Body Day

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