Name: Playbook - Magnus Lygdback - W1/D2 Chest
Uploaded: 2023-10-09T14:34:38.813Z
Duration: 45 min
Description: W1/D2 Chest

Had to modify the bench press with chest press..

Christopher Uhey

Mikaela Secore

Genifer

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

Hayden

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

Zach

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

Eileen

Connor

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

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

Gabe

Charlotte Kareliusson

W1/D1 Legs

W1/D3 Back

W1/D4 Arms

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

Stefan Franzén Hartzell

I had no idea my legs were that strong. I kept adding weight to the leg press thinking I would hit failure around 300. The machine only has 400 lbs and I maxed it out for 12 reps without gassing. So I need to reassess my own strength, I guess. Point is, don't underestimate yourself. Chances are you can do a lot more than you think! Push your limits **SAFELY** and you might be surprised at what you can do. This was a short but very effective leg day. The Skater smoked me, never did that one before! Feeling great and can't wait for tomorrow!

Jason

W1/D5 Legs

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.

Good to be back after over a month from traning 😀👍

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

Eric

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

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W1/D2 Chest

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