Name: Playbook - Duke Ihenacho - BACK & SHOULDERS ‼️‼️
Uploaded: 2022-01-07T20:12:00.262Z
Duration: 50 min
Description: BACK & SHOULDERS ‼️‼️

Manuel

Great workout. Throwing cardio in before gives it that extra push.

Charles

Dilon

Great start, for a journey to be Healthier

Tamarcio

Jamaal

Great workout for sure. 3rd SS was tough had to get a lot more rest then usual. 10/10

Jadarrius

man it just what I needed definitely pushed me to my limit..

Lenny

Davon

Munashe

Weights only. No cardio.

Medium volume of reps. 

4 supersets 

Db lateral raise 4x12
Straight bar shoulder press 4x12

Landline bent-over row 4x10
Straight bar upright row 4x12

Wide grip pull ups 3x15-12-10
Dips 3x15-12-10

Seated cable row 3x15
Standing cable crunch 3x15

Db lateral raise

Straight bar shoulder press

SS1 - shoulders

Landmine bent over row

Straight bar upright row

SS 2 - back

for last round for pull ups and dips, go slow and controlled as much as possible!

Wide grip pull up

- Bend at the elbows to lower down, keeping your feet forward of your body

- Keep your elbows close to your body and your torso tipped forward 

- Extend your arms engaging your chest to push up

Dips

Ss 3 - back

- 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

Standing cable crunch

Ss 4 - back & chest

BACK & SHOULDERS ‼️‼️

The workout was simplistic yet intense got active with this after a 8,000 step walk

BACK & SHOULDERS ‼️‼️

Community

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