Name: Playbook - Magnus Lygdback - W1/D2 Cut - Chest
Uploaded: 2023-12-01T20:09:47.177Z
Duration: 45 min
Description: W1/D2 Cut - Chest

Isaac

Jarrad

Restarting the program after sickness and injuries.  Love hate it just as much as the first time.

Avery

Fagner

Good. Starting out again after a few months break due to an injury. 

Greetings from Stockholm

Bojan

Another great session, not quite as smooth as when Magnus is showing the exercises but one step at the time…

Eric

Amber

Greg

Crazy chest pump! I was spent by the push-ups!

Hunter

Logan Cox

Keith Jones

Oliver

@le!

Bryan

Core superset was brutal, could only get about 10 reps. Great workout.

Leigh

Definitely not a beginner workout. If your new to the abb exercises, I would recommend modifying them until you build yourself up.

Kate

Those last two exercises on the core are crazy!

Ryan

Terri

JohnPaul

Dead! Those core moves at the end in the plank position are a killer after all that volume on the chest today. Great one.

Aurora

1. Alternative for cable flys, when no machine available at gym.
2. Easier variation for kick through in plank position (too hard for beginners)

Doris

Fucking Amazing. Felt a burn and tired but was able to push through. Very well designed

Mathias

Paul Wyon

Michael Greenberg

The mountain climbers are very hard, I’m 6,3 225 and in a pretty good physic and this was very hard

Tracy

Bobby

Steven

That core superset sucked. Mostly due to not being able to hold myself up... 🙈

Rachelle

Chris

5/5 cutting back to training. Chest and core are hammered after this! Go go go!!

Miikka

Luis

Ilham

Mohamed

Michael Eden Olsson

GRANT HEWLETT

Day Two I must admit I can’t with the supersets yet I just can’t because I’m run out of air I need the little rest

Alma

Angela Giles 

My upper body is dead. Incredible workout!

Tristan

Wow. Kicked my butt, push-ups to fail were sets of 1 or 2s that’s after doing Northman and The Beast. Looked simple but I’m dead after that one

Dillon

Adam

Andrew

I had a hard training three days ago that left my body destroyed. Couldn’t finish some of the exercises today… but what to do. Still great workout.

Luís Telles

Great workouts- easily adapted for home use.

Michele

- Airdyne bike 
- Treadmill sprints

-Barbell bench press

- Incline dumbbell press

- Cable chest press

Superset: 
- Chest fly machine
- Push-up

Core superset:
- Crossover mountain climbers
- Rotational leg kicks

Airdyne bike (slow)

Airdyne

- 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

- Lay on bench
- Grab rope in each hand
- Slowly raise both ropes up in front of you until they touch
- Lower back down

Cable chest fly

Chest fly machine

- Arms aligned
- Accelerate up 
- Back straight

Push-up ( to failure each set )

Superset

- 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 Leg Kicks

Core superset

W1/D2 Cut - Chest

It was brutal, I'm looking forward to tomorrow’s.

Vladimir Abril

W1/D1 Cut - Legs

Marie

Joisce

W1/D3 Cut - Back & rear delt

W1/D4 Cut - Arms + Outside Delts

Bogdan

W1/D5 Cut - Cardio

Good workout again ! Felt easier than last time, but still good!

Injury kept me from finishing today but will make sure I do it all next time

Johno

W2/D1 Cut - Legs

Simon

W2/D2 Cut - Chest

Shai Malka

W2/D3 Cut - Back & rear delt

W2/D4 Cut - Arms + Outside Delts

I had to put some rowing and some elliptical in there as power walking side is not the best for me.

30min mechanical tread mill, 15min dynebike, 15rowing.. sweat amount is unbelievable

Did an hour at the dog park walking 3miles in snow/14degree weather and moved kitchen cabinets for an hour. Calling it good!

John

W2/D5 Cut - Cardio

After a pause for 2-3
Weeks it was fuckin lovley to sweat again. Thanks
Magnus!!!!

This hurts worse than any leg workout I’ve done

W3/D1 Cut - Legs

I can’t do the last one. Still any tips

Could not do legs due to an ankle injury but was a good change up!! Hope to do the legs part tomorrow

W3/D2 Cut - Chest

W3/D3 Cut - Back & rear delt

The super sets took a lot out of me today, can’t wait till tomorrow

W3/D4 Cut - Arms + Outside Delts

Outdoor run! 🏃🏻‍♀️ killer😰

Brutal but easier than I thought it would be, not that it’s a bad thing and I think it has to do with doing a lot more cardio than ever

W3/D5 Cut - Cardio

Kenton

Time was against me, did it in 40 minutes and now im light headed, dizzy and white as a Ghost haha Dad Life on Monday.

Jaybird19

W4/D1 Cut - Legs

Melanie

W4/D2 Cut - Chest

Gary Rankin

W4/D3 Cut - Back & rear delt

W4/D4 Cut - Arms + Outside Delts

All done.  Swapped swimming for this treadmill cardio to wrap up the cut.  Seeing results.. 
Thinking D&D workout may be next.

Great 4 week workout.  Now that I completed the 4 week shred should I repeat it or try a different program to keep the cut and weight loss going ?  Dropped about 5 pounds and added muscle as I monitor on the InBody.  Started 215 down to 210 over the 4 weeks. Taking I. 200g of protein a day and watching macros and calories.

Lantz

Glad I reached the end, two days before I leave for a bit

W1/D2 Cut - Chest

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