Name: Playbook - Magnus Lygdback - W2/D5 Chest + back + core
Uploaded: 2023-10-09T14:34:39.099Z
Duration: 45 min
Description: W2/D5 Chest + back + core

Mayelin

Rebecca

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

MegaGirl611

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

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

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

* 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

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

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

W1/D5 Chest + back + core

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

W2/D5 Chest + back + core

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