Name: Playbook - Duke Ihenacho - W1/D4
Uploaded: 2022-01-12T22:33:18.040Z
Duration: 45 min
Description: W1/D4

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

Raekwon

Tyrell

Te’Shaun

Xavier

Very good workout, definitely can few it!!

Douglas

Spazz

Jamaal

Man another Intense Workout Shoulders and Back on Fire sheesh but I love it

Loving the superset format! Really ups the conditioning of your workouts.

Darryl

Tyler Baker

Niko

ayana

Lenny

Quality work every time bruddah. We ate that up!!!!

Could not tell the difference between face pulls and cable pulls.

Kenyatta

brendan

Another awesome, hard workout!  You da man Duke.

Frank Brown

CARDIO 
- 1 Mile Treadmill

SUPERSET 1
- Cable Face Pull 3x12
- Pull Up 3x12

SUPERSET 2
- BB Overhead Press 3x12
- DB Shoulder Raise 3x12

SUPERSET 3
- DB Shrug 3x12
- Cable High Pull 3x12

Treadmill

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Superset 1

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Holding the dumbbells with arms bent to 90 degrees, palms facing up
- Raise your arms laterally rotating the dumbbells as you rise
- Reverse the movement back down

DB shoulder raise

Superset 2

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

DB shrugs

- Using the rope attachment from a high pulley
- Pull the rope back engaging your mid back and rear delta

Cable high row

Superset 3

W1/D4

Nice leg day 🔥 feels good to get back.

Kevante

W1/D1

Loved it. Really good sweat from start to finish

Jayy

Jarrad

W1/D2

Rhondell

Jelani

W1/D3

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!!!

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/D4

Community

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