Name: Playbook - Duke Ihenacho - W4/D2
Uploaded: 2022-01-12T22:33:18.119Z
Duration: 45 min
Description: W4/D2

Eddie

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

Xavier

Kenyatta

Jarred Taylor

Always a good one with Big Bro Duke Workout

Lenny

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

W4/D2

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

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

W4/D2

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