Name: Playbook - Magnus Lygdback - W2/D2 Back, Chest, & Shoulders
Uploaded: 2023-01-02T04:13:42.137Z
Duration: 50 min
Description: W2/D2 Back, Chest, & Shoulders

Willard

Whitney

Jeremy

Jeanette

Really have enjoyed this app so much. I love lifting but have felt  somewhat of a loose cannon not having a real target. These clear and flexible workouts have been a game changer. I now leave the gym feeling like I’ve accomplished something and can gauge my progress. Love Magnus for his real  and genuine personality that isn’t gimiky, but practical and on point.

Tabbatha

Jesse

Not really feeling the greatest today but I still showed up :)

Kayla

Windmills are HARD!!! Gotta keep trying 💪🏼💪🏼

China

My forearm strength was pushing towards the end. Challenged me in all ways -- mentally, physically, and spirituality.

Kyla Isabelle

Data

Windmills in the end are hard technically, not to swing. And I get some pain in my upper arms... 🤔

Melinda

Regan Krager

I am huffing and puffing today! I wasn’t able do full 60second dead mill sprints, so I did 5 set of 30 seconds with 30 second rests in between. I just could not breathe with my mask on! None the less, I got it done! I am still struggling with windmills, my grip, so I will keep working on that. 

Thank you Magnus!!!!!!

Kendi

Leigh Searles

Sham

Heloisa

@le!

More core or is it just me ? Dont really know How much core u should train💪🏼 But looovvee anyways

Rosa

Kristina Tan

Felt good, it was a good balance. I had to modify the windmills, is there another exercise to build up to windmills besides knees? One leg out?

Kerry

Stephen

Roslynn

I did windmills hanging rather than laying flat! Huge accomplishment for me!!

Mila

Loved it!! But the downside is that it took me too long to wipe the sweat off all the equipment!

Lynn

Today’s workout was great! I feel my core is getting stronger each day. This app is truly the best thing happened to me in 2021. It makes the workout so much fun and easy to follow.

Kanan

Jason Rabe

Rocco Rotondi

Super! Still can’t do many hanging windmills!!🙄🎉

Geraldine

Anna

This workout always kills me! Especially the windmills! Thanks magnus!!!!

Bianca

Filippa

Deadmill sprints were extra tough after yesterday’s leg session!

Jessica

Hayden

Sometimes I’m not sure if the single arms excersises most be for each arm or 1 each during every series?

Ella

Carmen

Steph

Karl-Ola Solem Kjellholm

Daniel

Jacquie Schmidt

I can’t quite do the hanging windmills so I mimicked the motion laying on a bench. Is that sufficient to build up to the hanging windmill?

Rhiannon

Skye

Still awesome and difficult! When is the right time to increase weights

Itzel

Seli Mart

Can’t hang on with windmill..got 10 then 8 twice....great workout!

Laura

Awesomely hard! The deadmill sprints are the best kind of torture🙂

Summer

Joaquin

clobyclau

Salmaabed@yahoo.com

Great job progressing through the program. Rest time is down to 45 seconds today.

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

W2/D2 Back, Chest, & Shoulders

It was hard but I’m proud of myself for completing it, as an actor myself, this program and the system on the app is so great to use! Thank you!! (I just wish the app had a better format on an iPad)

Jenny

Leg day is the best day 😊🔥🦵🏋️‍♀️!!!!

W1/D1 HIIT, Legs & Core

It’d be nice to have a place to record the amount of weight I used for each exercise. That way I would be able to look back on it every time I come back to that exercise

Eloise

W1/D2 Back, Chest, & Shoulders

Arm day is on the best days 😊🔥💪!!!

Maturos

W1/D3 Arms, Outside Shoulders & Core

This program is a favorite of mine❤️🤜🏼🤛🏼

It was so freaking hard! Don’t be fooled by the lack of heavy weights 😝

W1/D4 Cardio, Legs & Core

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

Charlotte

W1/D5 Upper body, Arms & Core

Regan

W2/D1 HIIT, Legs & Core

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

Shauna

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

Sofia

Loving the leg and arm days 😍🔥🦵💪!!!!

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

Amazing Sunday workout to end the week 💪🏻

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

W3/D3 Arms, Outside Shoulders & Core

Leg days don't feel like they have enough heavy weights for me. Lot's of ply'os and band work, but feels more like activation rather than building. Love the programme otherwise. Think I'll redo the programme but with added weight alternatives.

Nina Morson

Leg day is a wonderful day 😍🔥🦵😊!!!!!

W3/D4 Cardio, Legs & Core

Feeling the pump on this workout days 😊🔥🥵!!!

W3/D5 Upper body, Arms & Core

Getting into that awesome shape that only your programs can achieve , thank you so much Magnus!! Greetings from🇸🇪

Feeling the burn 🔥 in my legs for sure, and the burn 🔥 is so freaking good 😊 🔥🦵!!!!!

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

W4/D1 HIIT, Legs & Core

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

Jojo

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

Caro

W4/D4 Cardio, Legs & Core

Great workout routine, today was my last day of it and I’m feeling great 😊 🔥💪🦵🥵😂!!!!!!!!!!

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!

W2/D2 Back, Chest, & Shoulders

Community

More workouts from Magnus Lygdback