Name: Playbook - Duke Ihenacho - W3/D2
Uploaded: 2022-01-12T22:33:18.088Z
Duration: 45 min
Description: W3/D2

Hardest one yet for me, my body is adjusting and improving.

Eddie

It’s was good workout, just looking to stay consistent

Kenyatta

Jamaal

Lenny

This one of my favorite workouts of the program! I feel the pump flowing through my muscles which is the greatest feeling

Jarred Taylor

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

W3/D2

Nice leg day 🔥 feels good to get back.

Raekwon

Kevante

W1/D1

Loved it. Really good sweat from start to finish

Jayy

Jarrad

W1/D2

Rhondell

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

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

Xavier

Tyler Baker

W2/D5

Pushed myself even more, upped my weight 🔥

W3/D1

First day back from spring break almost broke my back 😂

Another Burna my legs on fire again and sweating like a mf

W3/D3

Yessir🙏🏾🔥🔥 finish week 3 strong 💪🏾 🔥🔥

Great work out, I run the mile last and it was .10 miles walk elevated then .10 miles sprint full blasted. Good stuff here

W3/D4

W3/D5

Yessir made it to week 4💪🏾💪🏾🔥🙏🏾

Took a week off and came back, man this workout kicked my ass I love it though

Great work out, this workout should be labeled as leg day

W4/D1

Been off for 2 weeks and came back like I never left

W4/D2

I love these workouts, it’s starting to just be natural now

Te’Shaun

W4/D3

Rep complete options aren't available on the last two exercises

W4/D4

Yessir 🔥🔥💪🏾💪🏾 4 week shred complete,,, grind don’t stop hea tho

another burner I added more reps I got stronger these weeks. Let's Goooo

W3/D2

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