Name: Playbook - Magnus Lygdback - W2/D5 Chest + back + core
Uploaded: 2023-09-28T15:26:28.413Z
Duration: 45 min
Description: W2/D5 Chest + back + core

Lena

Sofie

Could not do the dragon kicks correctly can’t wait til I’m strong enough to do that!

Veronica

Steve

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Willard

Regina

Great workout. Love those dragon kicks!!!! Thank you!

Olivia Rundio

Rebecca

olivia 

Great workout. I did need to modify the dragon kicks to a reverse crunch + shoulder stand though.

Dani

Lisa

Dragon kicks kicked me butt.  That said worth it.

Rachel

One of my favourites, but it's tough (dragon kicks)

Marta

Elisa

Anja Schöpzinsky

Leigh

Another week in the books! Woohoo! #feelingsuper

Bethany

Amazing!!! I’m so proud of myself!!! I’m sweating like crazy that’s so freaking good 😅Thank you Magnus your the best!!!

Ally

Shannon

Jacki

Alessia

Tameia

Maturos

Tayler

What a great workout. I’m almost at 68 years old and I can tell you this is one of the best workout I’ve ever had. I really appreciate all the work and putting these together thank you

gary

Sarai

Sofia

Iula Victória

🥵 please kill me. Oh wait, you just did haha

Regan Krager

I'd like some variety in the chestexercises, the version in the workout is way too easy for those of us who are more advanced (I'm knowledgeable enough to scale up, but some people may not be)

Fredrick

Joshua

Carol

Hey, the number of reps are not the same at the description and under the videos 😅... for example by superset 3x18 or 4x12... ? :) 
Already done the 4x12 but I had the some problem on the previous days as well, please let me know which reps need I follow🙏🏽Thanks 😊 
And thanks for the plan, it’s full of fun I love it 😊✌🏾👍🏽

Sári

Naomi Lawlee

Christer Madsen

end of week two- I cannot wait for next week, craving for more!! 💪🏻😎

Lilla Kelemen

I need to train in person with you Magnus 🥰🥰

Leilani

Charlotte

Cecilia

More infos about how to choose dumbell and weight.

Alize

Christina

Mika

Karen

20kg on pull downs, 4-7kg dumbbells not a bad workout

Keiya Shah

* Warmup
 5 min assault bike

*Workout
Superset 
 - Close grip pulldown 3 x 20
 - Lateral raise 3 x 15

Superset 
 - Dumbbell row with oblique twist 3 x 16 (8 each side)
 - Push ups on bench 3 x 12

Superset 
 - Straight arm pulldowns 3 x 12
 - Dumbbell straight shoulder raises 3 x 10

- Dragon kicks 3 x 15

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Back straight (slightly leaning back) 
- Pull down to top of chest quickly (squeeze shoulder blades)
- Slowly release back up

Close grip lat pull down

Side shoulder raise

Superset

- Single arm row 
- As the dumbbell is pulled up, drive the elbow back while slightly rotating the hips 
- Tighten your core as you row back 
- Squeeze your shoulder blade at top of the row

Dumbbell row with oblique twist

- Go to your max every time, don't worry about rep count 
- Keep your posture tight

Push-up using the bench

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight arm pulldowns

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) while you lift weights up and over your head
- Lower back down

Dumbbell straight arm raises

- 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/D5 Chest + back + core

Amazing work! I workout everyday so i have good resistence but thia train weas Amazing i got tired but it felt power

Rebeca

Awesome workout, except maybe the windmills😂

Livi

Everything was good until the windmills. Had to modify

W1/D1 Cardio + legs

Kiya

Hello from 🌴Maimi
My husband is Swedish🇸🇪🇸🇪 and love your workouts!

Veronica Gunnarsson

W1/D2 Back + chest + core

Thanks Magnus, this workout saved my Morning🌅

W1/D3 HIIT + arms

Stability ball pass and deadmills kill me every time

That core burner is just unkind! Thanks for a great workout!

Rachelle

W1/D4 HIIT + legs + core

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

Loved the row + oblique twist combo. Feeling so strong.

Izzy 

W1/D5 Chest + back + core

Silke

Anaïs Afrika

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

W2/D2 Back + chest + core

Nicol

W2/D3 HIIT + arms

Nichole

W2/D4 HIIT + legs + core

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Great! I did 14 windmills up from 6 week one!

Increased the weight and bands. Legs are shaking

W3/D1 Cardio + legs

W3/D2 Back + chest + core

Rosa

Feels so good to be able to lift heavier in week three

Mmm mmm the burn never hurt so good ❤️‍🔥

W3/D3 HIIT + arms

I couldn’t finish the very last exercise I feel I’ll today but I still did as much as I can

W3/D4 HIIT + legs + core

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

Anna

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Last exercise always such a challenge for me have made a slight improvement but can’t do more than 10 reps

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

Week 5 feeling stronger tighter happier and just AMAZING 🤩

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Tarrah

Brilliant program! 💪🏻💪🏻💪🏻

Done this routine a few times great workouts. Done all of the others too. Can’t wait to start the latest routine you have added recently.

W2/D5 Chest + back + core

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