Name: Playbook - Duke Ihenacho - W1/D2
Uploaded: 2022-03-18T21:03:04.377Z
Duration: 45 min
Description: W1/D2

Great bro. That mile run really set the tone for the rest of the workouts.

Cobiii

Olanrewaju Madojutimi

Killer workout for sure! I’m loving the results💪🏾👌🏾

Ahamefule

I felt I could have worked out longer. I want to ensure I’m in the gym for at least a hour.

Charles

Jazman

I’m bulking and shredding at the same time

Kenyatta

Philippe st hubin

Munashe

Osilojo Emmanuel

Great workout! It makes you push yourself to your full potential.

Justin

Chima

Martin

CARDIO 
- 1 Mile Treadmill 

SUPERSET 1
- BB Bench 4x5
- Push Up 4x15

SUPERSET 2
- Cable Fly 4x8
- Dips 4x15

SUPERSET 3
- BB Curl 4x8
- Seated DB Curl 4x8

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

W1/D2

Community

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