Name: Playbook - Duke Ihenacho - W4/D5
Uploaded: 2022-01-12T22:33:18.134Z
Duration: 45 min
Description: W4/D5

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

Xavier

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

CARDIO - 1 MILE TREADMILL 

REGULAR SET (CORE)
- DB V-up 3x15

SUPERSET 1
- Hack Squat 3x12
- DB Reverse Lunge To Knee Drive 3x12 EA

SUPERSET 2
- Incline BB Bench Press 3x12
- Dips 3x12

SUPERSET 3
- Cable Tricep Extension (High)  3x12
- Cable Tricep Overhead Extension (Low) 3x12

Treadmill

- Lying with both your arms and legs extending, dumbbell held overhead
- Crunch up bringing your knees to your chest
- Extend back out with control

DB V-ups

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

- Keep your chest up and hold dumbbells at your sides/shoulders
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Complete desired reps then repeat on the opposite side

DB reverse lunge w/ knee lift

Superset 1

- From an incline, hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline BB bench press

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable overhead triceps extensions (high pulley)

Cable overhead triceps extensions (low pulley)

Superset 3

W4/D5

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

W4/D5

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