Name: Playbook - Magnus Lygdback - W1/D2 Back, Chest, & Shoulders
Uploaded: 2023-10-09T14:34:38.900Z
Duration: 50 min
Description: W1/D2 Back, Chest, & Shoulders

Huyen Bezverkov

Rebecca

Momo

Rebeca Romo

Melanie

Terrence

Taylor

Fredrika

Wonder woman

5 days in! Workout done! And I am seeing the changes of my body. Thank you!! Besooo

Can you keep a record of past completed programs if I want to repeat the entire program later?

Meghan

Tori

It’d be nice to have a place to record the amount of weight I used for each exercise. That way I would be able to look back on it every time I come back to that exercise

Eloise

Willard

Jeremy

Sofia

The last one it was so hard and so worth it 💫

Patricia Wendell

I couldn’t do the windmills, and I have very little hanging/grip strength, so I substituted the hanging windmills for the same motion but lying flat on the ground. I’m not sure if that’s a good replacement, but boy did I feel it in my core anyway!

Grace

Great workout! Like many others the Windmills were too hard for me to do without an assist. If I had a gym buddy I would ask them to maybe support a percentage of my body weight while I work on building up my core and upper body strength. Since I didn’t have one, I tried some other modifications, before landing on a version where I was supported by my forearms and then lifted my knees up to a 90 degree angle.

Harmoni

Jesse

Kate

My hands kept slipping on the last one. Super difficult, but worth it

Donnegal

Great workout. Had to simplify the windmills a little bit but other than that I think I did fairly well!

Kayla

Amanda

Sham

Maturos

Great workout. Didn't succeed with more than 14 reps in the last set of windmills. My hands hurt the most, and "upper arms". 🤔

Melinda

Data

It was a good challenge; mentally and physically.

Kyla Isabelle

Wow the windmills killed me! I can definitely see where i need help snd where i can progress. I could barely do 7 each round my hands would just slip right off. Challenge accepted! 

Thank you Magnus!!!

Kendi

Carol

Minerva

Leigh

That windmill is hard!! Gotta work on that

Paul Lally

It was great! I’m an author and have another photo shoot in January. Let me know if you have any tips for my already good diet. I need the last five.

Tessa

I still need to work on my proper form but it's super fun circuit

IVANA

Terminator programmet är oslagbart!! Sjukt bra program som ger grymma resultat💫🙌🏼😅

Jeanette

maybe space to record weights in app, and more ab work

alexis

Mitz

Rick Sullivan

Cecilia  Knight

Ashley

Hitting the upper body today after we get a few sprints in. We end the workouts a core exercise. Don't push the core too hard, we have more to come later in the week.

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

Perform 15 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Back flat on bench
- Nice controlled movement down
- Accelerate up

Dumbbell chest press

- Start horizontal to the bench
- Row back with the dumbbell coming up near your hip
- Squeeze your shoulder blades

Dumbbell row single arm

Chest & back circuit

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Don't go heavy and have your form suffer
- Keep your arms tight and expand wide below the chest line 
- Accelerate up and squeeze your chest at the top

Dumbbell chest fly

- Bench at an incline, toes on floor
-  Arms slightly bent or straight
- Squeeze shoulder blade at top

Reverse flys

Chest & rear shoulder circuit

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them
- If you cannot do your legs, do your knees

Windmill

W1/D2 Back, Chest, & Shoulders

Greys

Somewhat easier than advanced at home program

Miranda

W1/D1 HIIT, Legs & Core

Challenge if you want it to be. Good sweat.

Angela

Third day of deadmills in a row is killing me

W1/D3 Arms, Outside Shoulders & Core

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

W1/D4 Cardio, Legs & Core

Annaleis

Those sprints at the beginning are really something

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

Shauna

W2/D3 Arms, Outside Shoulders & Core

Those hip thrusters are no joke - amazing workout!

Jenny

W2/D4 Cardio, Legs & Core

Tina

W2/D5 Upper body, Arms & Core

Susan

W3/D1 HIIT, Legs & Core

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Are you trying to kill me? 🥵
Heavy sprint run and Heavy weights today. But fun! Thank you! 🙃☺️

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

Deadmill today again. 🥵
Heavy core excersice, my ball was too big. 🤔

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Don't know. It's hard to "occupy" 3 stations/weights on a crowded gym...

W3/D5 Upper body, Arms & Core

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

Caro

W4/D4 Cardio, Legs & Core

Would be great with more detailed guidelines or framework for how to continue the program beyond week 4

W1/D2 Back, Chest, & Shoulders

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