Name: Playbook - Magnus Lygdback - W1/D2 Chest
Uploaded: 2024-05-06T20:45:07.075Z
Duration: 45 min
Description: W1/D2 Chest

The bench workout was really good. Intensive with the short period of rest between sets, really got a nice pump.

Manne johnsson

Genifer

Zach

Had to modify the bench press with chest press..

Christopher Uhey

Mikaela Secore

Ed McCready

Axel

Shane

Amman

Daniel

Benjamin

Amazing bro! Best move I ever made was signing up with you

Ejae

Blake

Matthew

Danny

Chris Collins

Alejandro

Martin Grönwall

Scott

yoppeekieyahmf

The last one was so hard for me. I guess due to my over weight

Roma

Anthony

Nikolas

Ouch, I feel like regressed, but it has been a few months. Let's do this!

Ivan

Michael Eden Olsson

Bombed the chest dude haha, lord have mercy

Sloan Lindsey

Dragon kicks are killing me🤬🤬🥵🥵😅😅

amazing workout the dragon kicks at the end we’re a game changer for me felt amazing

Noah

It was good. I need to add more weight the next round. Good start though. Wish there were approved alternates for at home gyms.

Kiya

Japheth

Charles

Josef

Still recovering from a few fitness challenges over the weekend, this workout felt bloody good though.

Jaybird19

It was a quick pace with good time to rest between exercises

William

Really good to have new exercises to ignite the imagination

Daniel Barber

That was a great workout and having just finished the Tarzan workout this one is great!!

Johno

After the Batman chest workouts, this wasn't too bad as far as number of sets/reps, so I was able to up the weight quite a bit.

Wendlin Jonas

Pontus

Marek

Steve

Melinda

Taylor Brown

Good routines, only improvement would be some more vegetarian meal ideas. But enjoying it!

Matt

Day2 Chest
 
- Warm up Assault bike 5-10min
- Rotator cuff with Super band band A Out rotation10x B in rotation 10x
- Bottom under press light kettle bell 8 on each side x3
- Bench Press Pyramid set(12,8,6,10) x4
- Incline press 10x3
- Standing Fly cable 10x3
- Dragon kicks 15x3

Airdyne bike (slow)

-Place a band around a stationary object at roughly waist height
- Hold each end of the band in your hands with your elbows bent at 90 degrees at your sides
-Rotate your hands out causing external rotation 
-Rotate your hands back to the starting position

Rotator cuff with super band ( outward rotation)

- Place your band around a stationary object 
-Stand with your back to the object with the ends of the band in your hands and your hands rotated out to the sides and your elbows tucked to your sides
-Rotate the bands internally ( bringing your hands together)
- Rotate  your hands back to the starting position in a controlled manner

Rotator cuff with super band ( in rotation)

Banded Superset

- Hold a kettlebell with the bell up
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Bottom under press

- Lay back flat against a flat bench
- Hands shoulder width a part
- Tap Barbell down to your chest and push back up

Barbell bench press

- Find a weight you can get 12-15 reps
- Nice and controlled movements
- Slow on the way down, accelerate to the top of rep

Incline dumbbell press

- Lean forward
- Slight bend arms 
- Explode forward and release slowly, squeeze chest at top

Chest flys with cables

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

W1/D2 Chest

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Starting back strong! Gonna push myself hard these next six weeks!!

W1/D1 Legs

Evan

This is the first back workout that has made a visible difference

W1/D3 Back

The curl to failure and legkicks, kicked my butt! Great pump

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

Jason

W2/D1 Chest

Loved this one. Finally getting hang of it.

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

I didnt think this hit my legs as hard as I thought it did till I was leaving

W2/D4 Legs

Why were the dragon kicks extra spicy today???

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

W3/D4 Chest

W3/D5 Back

Absolutely burning up today. My arms feel like they're gonna pop 😂

Definitely a good workout. Arms are smoked.

W4/D1 Arms

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

Brandon

Fabian

W4/D3 Chest

W4/D4 Back

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

John

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

Legs are definitely feeling it. Last day tomorrow glad I've done most of the work outs. Going to take a few extra days of to recover then start a new work out to change things up

Philip Malpass

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W1/D2 Chest

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