Name: Playbook - Ethan Ayache - W3/D1 Shred Program
Uploaded: 2022-04-29T03:06:55.388Z
Duration: 45 min
Description: W3/D1 Shred Program

Liel

PUSH

- 10 min Stairs Warm Up
- Incline Barbell Bench Press 3x15
- Flat Dumbbell Press 3x15
- Chest Flies 3x15
- Barbell Shoulder Press 3x15
- Lateral Raises 3x15
- Dips 3x15
- Overhead Dumbbell Extensions 3x15

Stairmaster

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Lower with a controlled movement 
- Press up engaging your chest

Decline DB press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Lean slightly forward placing more tension on your chest

Dips

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Seated dumbbell overhead extension

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