Name: Playbook - Duke Ihenacho - W4/D5
Uploaded: 2022-03-18T21:03:04.489Z
Duration: 45 min
Description: W4/D5

Kevante

Orelia

Another week in the book 💪🏾💪🏾🔥

CARDIO 
- 1 mile Treadmill 

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

SUPERSET 1
- Hack squat 4x8
- DB reverse lunge to knee drive 4x8 EA

SUPERSET 2
- Incline BB bench press 4x6
- Dips 4x12

SUPERSET 3
- Cable tricep extension (high) 3x8
- 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

Superset

W4/D5

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

Munashe

W1/D4

W1/D5

W2/D1

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W2/D2

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W4/D5

Community

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