Name: Playbook - Ethan Ayache - W4/D6 Shred Program
Uploaded: 2022-04-29T03:06:55.438Z
Duration: 45 min
Description: W4/D6 Shred Program

UPPER BODY

- 10 min stairs warm up
- Barbell Bench Press 3x15 
- Seated Cable Row 3x15
- Dumbbell Chest Flies 3x15 
- Lat Pulldowns 3x15
- Overhead Dumbbell Tricep Extensions 3x15
- Dumbbell Hammer Curls 3x15
- Rope Tricep Extensions 3x15
- Barbell Curls 3x15
- Shoulder Press 3x15 
- Supersetted with Lateral Raises 3x15
- Rear Delt Flies 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

- 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

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest flies

- 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

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB overhead tricep extensions

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

DB hammer curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- 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

- 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

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Rear Delt flies

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