Name: Playbook - Duke Ihenacho - W3/D4
Uploaded: 2022-03-03T00:06:22.520Z
Duration: 45 min
Description: W3/D4

Yessir🙏🏾🔥🔥 finish week 3 strong 💪🏾 🔥🔥

Xavier

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

Kenyatta

Tyler Baker

Lenny

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

W3/D4

Nice leg day 🔥 feels good to get back.

Raekwon

Kevante

Jamaal

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

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

W3/D4

Community

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