Name: Playbook - Magnus Lygdback - W1/D2 Back, Chest, & Shoulders
Uploaded: 2023-01-02T04:13:42.014Z
Duration: 50 min
Description: W1/D2 Back, Chest, & Shoulders

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.

Taylor Miller

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 Searles

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 Sandberg

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

Rebecca

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

alexis

@le!

Mitz

Rick Sullivan

Cecilia  Knight

Ashley

Naelle

Rosa

Holy shit! Was not a tombraider for sure! Or maybe I turn it really intense...who know. but I very love it! Now I really know what muscle work on the exercice...even the muscle I don't know was here!🤣🤫

Enrique

Samantha

Could you put what muscle we are trying to exercise to more effectively make that mind muscle connection and therefore get the best of the workout? Otherwise, it was awesome.

Samira

Kristina Tan

Kukunya Anna

Gredel

Sacha Harrison

Sharon

Regan Krager

Hi Magnus, how do you know when you can go with heavier weights?

Marine

Jessica Pino

Mila

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

Leg day is the best day 😊🔥🦵🏋️‍♀️!!!!

Challenging workout. I didn’t have a box so I substituted the jump squats on a bosu instead. It still killed my legs at the end. I added in some pull-ups during the squats to get double the use of the squat rack.

Shauna

W1/D1 HIIT, Legs & Core

Arm day is on the best days 😊🔥💪!!!

Ooh! I love stability ball! Simple but so powerful!!!

Becky

W1/D3 Arms, Outside Shoulders & Core

W1/D4 Cardio, Legs & Core

Whitney

Love this program, even the sprints! 😁🙌 Great way to get your stamina back on track.

Charlotte

W1/D5 Upper body, Arms & Core

Death by box jumps 😵😅 Still killing me, but better than last week 💪

My legs are trembling from a killer leg workout 🥵🥵🥵

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

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

That stability ball pass! Freaking burn! 🔥🔥🔥

W2/D3 Arms, Outside Shoulders & Core

Leg day, best day 😊🔥❤️🦵!!!!!

W2/D4 Cardio, Legs & Core

Feeling great & pumped up 😊🔥😍💪!!!!!

Love this program, the sprints are tough, but these weeks have gotten my cardio level back on track and I'm starting to feel like myself again. Thanks for getting us out of the comfort zone!

W2/D5 Upper body, Arms & Core

Loving the leg and arm days 😍🔥🦵💪!!!!

Feel good! I feel stronger but always challenged bc of the shorter rest times!

Jojo

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

This one really wore me out lol 😂🔥💪😊!!!!

Been off it for a week…..jumped back in and killed it! Thank you!

W3/D3 Arms, Outside Shoulders & Core

W3/D4 Cardio, Legs & Core

W3/D5 Upper body, Arms & Core

Extra reps and less rest time killed me! Had to get a few reps at the end. Great! Thank you!

Fire! Sooo proud of how well I did. I’m so much stronger and finished with pep in my step!

Selina

W4/D1 HIIT, Legs & Core

Those additional reps are killing me! Thank you!

Sara

W4/D2 Back, Chest, & Shoulders

Great workout! Increase in reps is Felt thank you!

Arms are tight and feeling swole.💪🏽💪🏽

W4/D3 Arms, Outside Shoulders & Core

Caro

I got issue with my ankle last week so sprints may have not help it but it was still fun

Mirka

W4/D4 Cardio, Legs & Core

I have officially done all the programs for woman plus the cut program! So proud of myself. I am stronger, my endurance last longer, I am dedicated and committed to this new lifestyle. I am putting myself first! Thank you Magnus!

W1/D2 Back, Chest, & Shoulders

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