Name: Playbook - Magnus Lygdback - W2/D2 - Chest & Arms + Core
Uploaded: 2023-12-15T18:12:31.921Z
Duration: 45 min
Description: W2/D2 - Chest & Arms + Core

Jeanette

Anna

Nélida

Those bicep curls against the wall were killer.

Jesse

Margarita Calderon Rueda

Awesome!

Question about: The side plank. 30 sec each side or switch sides after 15 sec?

Fleur

These are great! I wish there was more core exercises in each of them though!:)

Hannah

Loved the supersets!! Everything is shaking and feeling strong!!! Great program!! 💪🏻😃

Christiane

Ingrid

Rough few days, low motivation but getting it done 😓

Jessica

Lucie Karbowski

Katie

Saya

Bianca

Monica

Did the exercise with my dad, sta som faen 😂

Andrea

Gabrielle

Lite oklart hur många repetitioner man ska göra t.ex när man gör alternerande cirka och det står 10-10-10. Förtydliga gärna om det är 10 per sida. Svårt att hinna programmet på 45 min

Marita Johansson

Ashley

Bicep curl superset was tough! Great workout!!

Megan

Cecilia

Felicia

Good! I like the programs you build where they change at least a little each week.

Heidi Edwards

The best workout I’ve done so far! And I did beast mode! Love it

Laura

All love! Men lite feedback! :) kan nån se över övningar/sets/reps ibland stämmer det inte med beskrivningarna 🙌🏻 annars över ett år med dig bästa träningskompis!

Hanna

Tänker på första passen förra sommaren o utvecklingen fram till nu....stabila o kontrollerade rörelser....ökade vikter o reps, sen är det otroligt kul, älskar denna träning👊🏼💯

Hanim Ariffin

Lexi

Margaret

Loved it! Seeing a huge difference 👍👍

Heather

Leah Vienna

I’m loving superwoman 2! Every workout has me sweating and I’m feeling more fit day my day ☺️

Krysten Aguilar

Eivor Sæther

Elizabeth

Danielle

Definitely not boring! W2 still different enough from W1 to really keep me going. Great workout!

Niki Smith

Kathi

My biceps and triceps are ON FIRE!!! 💪🏻💪🏻💪🏻💪🏻

Those supersets made me sweat like never before 💪🏼

Dannelys Diaz

I feel amazing after completing your workouts! My arms feel like noodles 😆

Simone

Amazing workout! I was wondering if the set repetitions of the individual biceps curls were 10/arm of 10 in total?
Thanks!

Maude Blondeau

Ashley Price

Awesome!!! Loving the variety and supersets!!

Elaine

Monty

Love the workouts that use minimal weight machines. Ideal for when the gym is busy 👍🏼

Sarah

Wasn't feeling the chest as much as the tris and bis

Idette

Day Two.
I really like how dynamic this workout is, and the supersets add a little difficulty. Hope you enjoy!

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

3 min easy warm up
Sprints:
3 sets of 1 min on - 1 min off

1 Airdyne Bike

Dumbbell Chest Press

- 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

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell Bicep Curl against wall

Superset

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

Cable curl - straight bar

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

Side plank

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

W2/D2 - Chest & Arms + Core

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

Alea Conte

W1/D2 - Back & Shoulders + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

Lene

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

Shayden Pinch

W2/D1 -  Back & Shoulders + Core

Cynthia Bartek

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Nice 🔥 the superman plank was a good finisher 👏💪

Audrey

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

W3/D1 -  Chest & Arms + Core

W3/D2 - Legs + Core

Tanya

W3/D3 - Back & Shoulders + Core

I usually go to the gym about 5 times a week plus 3 times a week i run in the evening. By the time I go for a run I already ate the 5 meals. Should I eat after that run as well and should it be a light snack or a protein shake?

Alexandra

W3/D4 - Chest & Arms + Core

Back at it after Covid ! I missed it 💪🔥

W4/D1 - Legs + Core

Lindsay

W4/D2 -  Back & Shoulders + Core

Har en paj axel som krånglar, borde jag skippa övningar som gör ont eller bara sänka vikterna så lågt att det inte gör ont? Det är trist när det är leder å inte muskelstyrka som sätter stopp :/

Marshmallow arms at the end of that one 😂💪

W4/D3 - Chest & Arms + Core

Skönt att vara tillbaka 💪 Tack Magnus för att du skapat dessa program! Love them!

Nothing like a killer leg workout on Thanksgiving 🦃 💪🏽 Happy Holiday! 🤩

Stephanie

Ive been slacking. Great way to get started again

W4/D4 - Legs + Core

This workout + HIIT bike session = endorphins for days 🔥

I really enjoy this Back & Shoulders routine. And the results are great.

Kelly

W5/D1 - Back & Shoulders + Core

Skönt jobbigt, och så motiverande när man ser att man blir starkare och orkar mer 💪😊 Så glad att du dök upp i mitt instaflöde, tack för all inspiration och -8 kg!!

Charlotte

W5/D2 - Chest & Arms + Core

Great workout as usual ! Question: what is a good walking lunge alternative for someone with a big toe injury ? Tack snälla !

Leigi Kütt-Gistvall

W5/D3 - Legs + Core (Female)

Dania

W5/D4 - Back & Shoulders + Core

Have LOVED getting stronger with this workout series 😍 bit sad there's only 1 day left 😥

W6/D1 - Chest & Arms + Core (Female)

Havent worked out in a month. Great to get back

A workout I really needed after a rough day! Thanks for helping me de stress and look amazing!

Brandi

W6/D2 - Legs + Core

Franchement c’est super comme programme !! 👍🏽

Rajkou

W6/D3 -  Back & Shoulders + Core

Magnus, thank you a million times! 🙌🏻💐🌸 
This was so fun, the perfect challenge level, and I am already seeing amazing results! 💪🏽🔥👊🏼☀️
I appreciate you for sharing your gift with the world, I know so many people feel so grateful being assisted becoming as strong as their favorite superhero. 😝☀️🙌🏻
Nothing but love and appreciation!
🤍🌟🕊🌟🤍🕊🌟🤍

Houda Kirata Shretah

One of the best workout routines from beginning to end!!!

W2/D2 - Chest & Arms + Core

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