Name: Playbook - Ethan Ayache - W3/D3 Shoulders and Traps
Uploaded: 2021-12-31T16:19:06.959Z
Duration: 50 min
Description: W3/D3 Shoulders and Traps

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

- Start with your arms at about 90 degrees
- Press up until you reach full extension
- Lower with a slow controlled movement

Shoulder press machine

- 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

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

DB shrugs

W3/D3 Shoulders and Traps

I was always intimidating going to the gym because I truly didn’t know what I was doing most of the time. With Ethan’s program I feel confident when I walk in the gym, and feel the burn when walking out!

Kobe

Hard...but Day 1 is always hard. I feel great a couple of hours later and ready for more 🔥

W3/D3 Shoulders and Traps

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