Name: Playbook - Duke Ihenacho - W2/D2
Uploaded: 2022-03-18T21:03:04.404Z
Duration: 45 min
Description: W2/D2

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Olanrewaju Madojutimi

Munashe

Jadarrius

Chima

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

Seated DB curls

Superset 3

W2/D2

Daniel

Tye.Bilzerian

W1/D1

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

Cobiii

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

Ahamefule

W1/D2

Great Choices a few I never tried before.

Charles

W1/D3

Brandon

W1/D4

W1/D5

W2/D1

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W2/D2

Community

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