Name: Playbook - Magnus Lygdback - W2/D2
Uploaded: 2023-10-09T14:34:38.753Z
Duration: 60 min
Description: W2/D2

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

Martha Dever

Melanie

Ed McCready

Brandon

Nicholas

Bart

Cload

Austen

Sahar Whitley

Willard

Great workout. Be sure to keep your heart rate up between sets.

Shane

7 down. A billion more to go👏👏👏👏

Caleb York

Maturos

I’m definitely gonna feel this one tomorrow- thank you!

Dude. Damn. Ouch. Does this program lend itself to eating at a caloric deficit? Surplus? Neither?

John

Marek

Marc

Rebecca

Very nice workout. Abs are behind as usual

Mathias

Great workout, still don't like the incline bench. Did lat pulldowns divergent (?) the ordinarie lat pulldowns machine was busy.
Fun! Exactly what I needed. 😁

Melinda

Sami

Not easy but good!! This is how muscle is built 👊🏻

Alicia

Awesome workout. Elbows to knees with cross mountain climbers is still the goal.

Matthew Lawless

Stéphanie

Felt weaker this week, but got through it.

Wendlin Jonas

Had to drop a few lbs off the stack this week. That’s was tiring 👍

Paul

Diana

Tobias Englund

Tristan

Kristen

Regan

those chest flies really target the lower pecs. Great burn 🔥🔥

Charlie Micames

Emmelie

Same as last time but second week done 😊

Johno

Still trying to catch my breath 🔥🥵🥵🥵

Sofia

Superset with MC + Rotation Twist killed me 🤪🙌🏻

Yvonne

20kg Dumbbell Row suddenly feels heavy when you superset it with an Incline Chest Press.

Jaybird19

Those leg kicks at the end really burn 🥴🥴🥴

Miguel

Had to switch days, but good start of week 2. Im dripping of sweat!

Brad

- Warm up Airdyne/assault bike 5min
- Assault 90sec x3

- Barbell bench press 12x4
- Lat Pulldown (wide grip) 12x4

Superset x3
- Incline chest press 12x
- DB Row on bench 12x (each side)

Superset x3
- Cable fly 12x
- Reverse fly on bench 12x
  
Superset x3
- Crossover mountain climbers 20sec
- Rotational leg kick 20sec

Warmup - Airdyne bike

Airdyne/assault bike

- 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

Lat pulldown

- Incline chest press 12x
- DB Row on bench 12x (each side)

- 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 over a bench for support
- Dumbbell row with black flat

Dumbell row

Superset

- Cable fly 12x
- Reverse fly on bench 12x

- Lean forward
- Slight bend arms 
- Explode forward and release slowly, squeeze chest at top

Chest flys with cables

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Crossover mountain climbers 20sec
- Rotational leg kick 20sec

- 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 twist with leg kicks

W2/D2

Galo

Amazing workout! Such a fun functional routine.

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

Brent

Not so hard as the cut program but still nice

Pedro pablo

W1/D5

Simon Öhlund

W2/D1

W2/D3

Christina Villa

Stephan

W2/D4

Great work out, upper work out and core, yes.

Judith

Tough and I switched stability ball press with one arm push ups strict form

W2/D5

Charlotte

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

Charlie

Leg day and core, great work out. 👍🏼👍🏼

W3/D1

W3/D2

W3/D3

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

Abner Cassia

David

W3/D4

Did airdyne to start and finish..great bit of cardio to round out the workout.

So good! Upping weight this week - awesome workout!

W3/D5

W4/D1

When recording lbs should I be combining weight of each hand per set??? I've been just recording it as the weight per hand. So instead of putting a total of 20lbs I've been putting 10lbs so I can remember which weight I used during that given week.

W4/D2

Great app and really challenging exercises as for me im a beginner live it 😉

Dante

Brass Knuckles

W4/D3

W4/D4

W4/D5

Happy new year!  Great way to start 2024.

Minerva

W5/D1

I can feel the pump, and the pump is amazing 🤩 💪🔥🥵😍!!!!!!!!!

W5/D2

Massive bicep and tricep pump, love it 💪💪💪

W5/D3

Simon

W5/D4

W5/D5

I love this workout 🏋️‍♂️ 🥰🔥🦵🥵!!!!!

W6/D1

W6/D2

Elias

W6/D3

W6/D4

Best program to regain strength and cardiovascular health.
Thanks M 💪

I did it 🙌 I fucking did it!  😭. First time doing weight training it was amazing can’t wait for what’s next!  This has changed my life THANK YOU!!!!

W2/D2

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