Name: Playbook - Duke Ihenacho - W1/D2
Uploaded: 2022-01-12T22:33:18.028Z
Duration: 45 min
Description: W1/D2

Loved it. Really good sweat from start to finish

Jayy

Jarrad

Rhondell

Raekwon

It’s definitely a smoker for an upper body workout.

Morgan Jackson

Mann this just day 2 and shitt is 🔥🔥💪🏾

Elliot

William Golafale

Perfect intense Sunday morning work out! Appreciate you king!

Cobiii

Ricardo White

It was cool. I’m a little weak on bench so I did 10x10x10

Mercedes

Intense each day is getting better and better

Te’Shaun

Gift

I had to pull though. I ain’t been to the gym in a 7 weeks.

Jahsheen

Philippe st hubin

Xavier

Borche

Javiere Campbell

Ashton

Man when I tell you my chest on fire and my arms on geesh but always a good as workout. Thanks Duke I'll be where I wanna be in no time..

My favorite day so far💯 nice lil chest pump and the biceps going crazy! About to get to this core now

Joey

Tyler Baker

Darryl

J’mi

Qyalan

Really intense. Good refresher from day 1 leg day

Chima

These quick but efficient as hell! Can’t wait to see what the later weeks feel like

Jarred Taylor

Lenny

Lil Brigham

Hadn’t ran a mile in almost 9 years and it kicked my butt! Pushed me fasho but overall an efficient and quality workout!

Blake

Workout was a challenge with focusing on form.

Kenyatta

brendan

Jalyn

CARDIO
- 1 Mile Treadmill

SUPERSET 1
- BB Bench 3x12
- Push Up 3x12

SUPERSET 2
- Cable Fly 3x12
- Dips 3x12

SUPERSET 3
- BB Curl 3x12
- Seated DB Curl 3x12

Treadmill

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset 1

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- 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

Superset 2

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated DB curls

Superset 3

W1/D2

Nice leg day 🔥 feels good to get back.

Kevante

Jamaal

W1/D1

Jelani

W1/D3

Shoulders are on 🔥🔥 definitely was a good one!!!

Tyrell

W1/D4

First week of shared done🔥🔥 can’t wait for week 2!!

❤️‍🔥❤️‍🔥❤️‍🔥 A love hate relationship ❤️‍🔥❤️‍🔥❤️‍🔥

W1/D5

Eddie

Good way to start the week off,, another good pump🔥🔥💪🏾

W2/D1

Good workout. Muscle failure for the most part!!!

Douglas

W2/D2

Great workout! Pushed myself physically and mentally. Feeling like a big dawg again 🔥

W2/D3

Week 2 and I’m already stronger!!!! ❤️‍🔥💪🏾❤️‍🔥💪🏾❤️‍🔥

W2/D4

Yo I’m starting to feel like a machine my dude

W1/D2

Community

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