4 - Week DFT Upper Body Workout for Advanced

Click on the image to see a demonstration
Week 1 & 2 Week 3 & 4
2-3 time per week  2-3 time per week
First session: First session:
50 Jumping Jacks 60 Jumping Jacks

pull up8-10 DFT pull up open grip

 

 

 

 

10-12 DFT pull up open grip

DFT pull up open grip

 

DFT diagonal push up head down6-8 DFT diagonal push up head down

 

8-10 DFT diagonal push up head down

diagonal push up head down

 

bs (legs hip raise, finish with alternate leg)8-10 abs (legs hip raise & alternate

10-12 abs (legs hip raise & alternate

leg_hip_raise_n_alternate

dip8-10 DFT dip

 

 

 

10-12 DFT dip

dip

 

pull up closed grip8-10 DFT pull up closed grip

10-12 DFT pull up closed grip

pull up closed grip

 

push up8-10 push up open & closed grip 

10-12 push up open & closed gr

push_up_open_n_closed_grip 

abs (legs hip raise, finish with 10 sec. V legs extended)8-10 abs (legs hip raise, finish with 10 sec. V legs extended)

10-12 abs (legs hip raise, finish with 10 sec. V legs extended)

abs (legs hip raise, finish with 10 sec. V legs extended)

elbow extension 8-10 elbow extension

 

 

 

 

 

 

 

 

 

10-12 elbow extension

dft elbow extension  

dft roll8-10 DFT roll & hold for 7 sec. 

10-12 DFT roll & hold for 5 sec.

dft roll

40 sec. running in place 50 sec. running in place
60 sec. plank 60 sec. plank
1-Minute Break 1-Minute Break

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....

 

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....