Name: Playbook - Duke Ihenacho - W3/D4
Uploaded: 2022-03-18T21:03:04.442Z
Duration: 45 min
Description: W3/D4

Orelia

As always 💪🏾💪🏾🔥,,, bulking up baby

Munashe

CARDIO 
- 1 Mile Treadmill 

SUPERSET 1
- Cable Face Pull 4x8
- Pull Up 4x10

SUPERSET 2
- BB Overhead Press 3x8
- DB Shoulder Raise 3x12

SUPERSET 3
- DB Shrug 3x10
- 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

Daniel

Tye.Bilzerian

W1/D1

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

W1/D2

Great Choices a few I never tried before.

Charles

W1/D3

Brandon

W1/D4

W1/D5

W2/D1

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W2/D2

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W3/D4

Community

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