Name: Playbook - Ethan Ayache - W1/D2 Shred Program
Uploaded: 2022-04-29T03:06:55.329Z
Duration: 45 min
Description: W1/D2 Shred Program

PULL

- 10 min Stairs Warm Up
- Pull Ups 3x15 
- Cable Rows 3x15 
- Lat Pulldowns 3x15
- Barbell Bicep Curls 3x15
- Dumbbell Hammer Curls 3x15
- Chin Ups 3x15

Stairmaster

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Pull ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the bar with your palms facing away from you
- Curl the barbell up engaging your biceps
- Lower the barbell slowly
- Keep you core engaged

Barbell biceps curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

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