Name: Playbook - Magnus Lygdback - W2/D1 Chest
Uploaded: 2023-10-09T14:34:38.960Z
Duration: 45 min
Description: W2/D1 Chest

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Christopher Uhey

Amman

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.

Jason

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

Martin Grönwall

Roma

Hayden

Planet fitness is so limited on equipment, makes 45 min workout like an hour & half if not more. Great routine set but very frustrating having to wait and lose pump on chest and arms

Brandon

I like the variety of movements. Abs always get me in the end! My long legs don’t like that gravity!

Ryan

Feeling jacked and I still can’t walk from leg day 💪

Natasha

Kiya

Awesome, I liked shorter breaks. Intense.

Marek

Charles

Feeling tired after this one! Solid day in the gym.

Zach

An other killer work out can definitely feel it alot more than the first week. Feels good after 2 days off.

Philip Malpass

I have gotten back to some of my old PR’s, really enjoying it.

Johno

Jack

Tom Hoffman

Steve

Ed McCready

Melinda

Great workout. I added some tricep push-ups and was wiped out at the end

Taylor Brown

Shrey

Alexis

Juan Pablo Lea Plaza Soruco

Charlie

Wish there was one more exercise. I love the workout but I had to add my own “cherry on top”.

Nicklas Christensen

Those dragon kicks get me everytime, but it was great!

Logan Martin

Tony

Awesome was barley able to get up after the last rep

Mike

Sara

Alex

Brent

Cathal

Awesome way to start the week! Thanks for the great workout Magnus!

Chris Cecile

That combo of chest work outs definitely hits the spot

Dollie

Tyler

Emma

Bruce

Joem

Dragon flags never get any easier. Killer way to start the week 💪

DeAnn

Always a 5 got out of the dietary process due to the exact warning you gave, them complexity. Trying to find a way to accommodate it into my normal routine. Great workout plan though!

Theo

Week2
Day1 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) 
- 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)

Rotator cuff 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

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up
- Hands slightly wider than shoulder-width
- Lower slowly and accelerate up

Incline barbell chest 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)

W2/D1 Chest

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

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

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

Gabe

Genifer

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

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

Stefan Franzén Hartzell

W1/D5 Legs

Loved this one. Finally getting hang of it.

Evan

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

I didnt think this hit my legs as hard as I thought it did till I was leaving

W2/D4 Legs

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

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

Good deal. With the rotational twists, I noticed a bit of pain in the groin while doing it. Oscillating between whether that’s poor form or poor hip strength. Flattening out my back foot and making sure to shift that weight definitely eased the discomfort

Phil

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

W3/D4 Chest

Wow incredible pump! Worked through it quickly!

W3/D5 Back

Definitely a good workout. Arms are smoked.

W4/D1 Arms

Worked up a sweat 💦 towards the end stirring the pot 🍯

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

Fabian

W4/D3 Chest

W4/D4 Back

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

John

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W2/D1 Chest

Community

More workouts from Magnus Lygdback