Name: Playbook - Magnus Lygdback - W1/Day7: Chest + Front Side Shoulder + Core
Uploaded: 2023-10-09T14:34:39.023Z
Duration: 45 min
Description: W1/Day7: Chest + Front Side Shoulder + Core

Amman

Kirill

Mathias

Aoife Clarke

Juan Pablo Lea Plaza Soruco

Kira

Anthony

Leigh

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

Johno

Alexis

Dexter

Started this on the 2nd week. Still hard but much easier than week 1.

Luka

Felipe Gudino

Steve

Brandon

Feeling great 😊 💪🔥🏋️‍♂️!!!!

Willard

Abeer

Samual fink

Michael Eden Olsson

Man, I am loving these workouts. Week 2 starts tomorrow!

Kristopher Shelton

Jesse

Marcus

Tristan

Hate the incline bench press. Particulary today... Felt so weak on my left.. Apparently I had the bar a bit off. 😆🥵

Melinda

James Nowotny

This is my second time round of the full program, dragonkicks never get easier

Jake

Logan

Jacinto

Mark

Mike

First time muscle cramp in the abs. Great!

Stefan

Anton

31961Scott!

Max Wood

Andreas

Ännu ett träningspass utfört 😀👍💪

Martin Grönwall

Paul Lally

Hayley

Christopher

Eric

Robert

Pawel Radczuk

My love/hate relationship with dragon kicks is still on

Charlie Micames

Cliff

Day 7 we're working on chest, shoulders and core.  After today's workout, you've finished your first full week of the program. Keep building momentum for Week 2, you got this!

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawl

- Lay back flat against a flat bench
- Tap Barbell down to your chest and push back up

Bench Press

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up

Incline Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

Today's workout with end with shoulders in core. 

Complete this superset 4 times through. You'll do 12 military presses and 15 dragon kicks in each round, 60 seconds rest in between each round!!

- Start seated on a bench
- Elbows Bent
- Press dumbbells straight up over shoulders
- Explode up slowly lower weights back down

Military Press with Dumbbells

- 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

Superset

W1/Day7: Chest + Front Side Shoulder + Core

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

It was much harder than I expected ! Nice combos!

W1/Day1: Cardio HIIT + Legs + Core

Magnus your app is awesome. So greatful!!!

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Simon

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W1/Day7: Chest + Front Side Shoulder + Core

Community

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