Name: Playbook - Magnus Lygdback - W1/D2
Uploaded: 2024-05-06T20:45:07.077Z
Duration: 60 min
Description: W1/D2

Chris

Eddie

parke

I felt this training more light than the cut program

Pedro pablo

Maricel

Judith

Takes longer then an hour , approx 1 he and 30 minutes but worth it

Elias

Gevony

Zac M

Nikita

Took an hour for me just to go to the gym today… finished the workout even though my head was telling me to stop. Feels good 💪🏻

Simon Öhlund

Shaun

Best exercises online. It feels great! Very safe and healthy! Ty Magnus!

Andrei

Melanie

That was a great work out, chest and back are definitely feeling it this morning

Brandon Watson

Anthony

Riktigt bra. Detta var precis vad jag letat efter i många års tid. Ditt upplägg, appen och övningarna är lätta att anamma för mig som har vana sedan tidigare att ha tränat på gym.

Eduardo Wallén

Better guidance on the last superset. I prefer verbal guidance together with the video

Axel

Fagner

It's amazing how adding a few different exercises into a familiar routine can change it up so good! This was excellent.

Heather

Cload

Mauricio

Marek

Bra men kände mig inte precis graciös i slutet😂

Ylva

Tristan

Mayra

Petra

Jeremy

Austen

Nini

Solid push pull split. Excited for the next day

Kenton

Willard

Shane

Realised that yesterday I read the instructions wrong and was doing three sets of 12-12-12 so basically can’t walk today.. great workout but would be helpful to know what kind of incline angle is recommended so that newbies to the gym world get the correct form! Great session though

April

Taylor

I liked todays workout. I’ve got a decent pump however, my for suffered pretty badly on the last superset

Caleb York

Kellen Riley

Sahar Whitley

John

The kicks to the side in the last one really killed my legs. Any alternative to it?

lore

- Warm up Airdyne/assault bike 5min
- Assault 90sec x3

- Barbell bench press 12x4
- Lat Pulldown (wide grip) 12x4

Superset x3
- Incline chest press 12x
- DB Row on bench 12x (each side)

Superset x3
- Cable fly 12x
- Reverse fly on bench 12x
  
Superset x3
- Crossover mountain climbers 20sec
- Rotational leg kick 20sec

Warmup - Airdyne bike

Airdyne/assault bike

- 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

Lat pulldown

- Incline chest press 12x
- DB Row on bench 12x (each side)

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up
- Hands slightly wider than shoulder-width
- Lower slowly and accelerate up

Incline barbell chest press

- Lean over a bench for support
- Dumbbell row with black flat

Dumbell row

Superset

- Cable fly 12x
- Reverse fly on bench 12x

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

Chest flys with cables

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Crossover mountain climbers 20sec
- Rotational leg kick 20sec

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational twist with leg kicks

W1/D2

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

These exercises feel tweaked to max out range of motion. Giving a stretch and good movement. I love it.

Geordie

Sandrelin

W1/D3

Tomas Hennerfors

W1/D4

Brent

Not so hard as the cut program but still nice

I feel so strong and energetic after your exercises. I do modify some to suit my abilities for now. Thank you for the great program. I am motivated to continue to the second week.

Priya

W1/D5

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

W2/D2

Ed McCready

W2/D3

Christina Villa

Stephan

W2/D4

Great work out, upper work out and core, yes.

W2/D5

Charlotte

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

Charlie

W3/D1

W3/D2

Kristen

W3/D3

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

Abner Cassia

David

W3/D4

Did airdyne to start and finish..great bit of cardio to round out the workout.

So good! Upping weight this week - awesome workout!

W3/D5

Rebecca

W4/D1

When recording lbs should I be combining weight of each hand per set??? I've been just recording it as the weight per hand. So instead of putting a total of 20lbs I've been putting 10lbs so I can remember which weight I used during that given week.

Brandon

W4/D2

Great app and really challenging exercises as for me im a beginner live it 😉

Dante

Brass Knuckles

W4/D3

W4/D4

W4/D5

Happy new year!  Great way to start 2024.

Minerva

W5/D1

I can feel the pump, and the pump is amazing 🤩 💪🔥🥵😍!!!!!!!!!

W5/D2

Massive bicep and tricep pump, love it 💪💪💪

W5/D3

Simon

W5/D4

W5/D5

I love this workout 🏋️‍♂️ 🥰🔥🦵🥵!!!!!

W6/D1

W6/D2

W6/D3

W6/D4

Best program to regain strength and cardiovascular health.
Thanks M 💪

I did it 🙌 I fucking did it!  😭. First time doing weight training it was amazing can’t wait for what’s next!  This has changed my life THANK YOU!!!!

W1/D2

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