Name: Playbook - Magnus Lygdback - W2/D5 Chest
Uploaded: 2023-10-09T14:34:39.066Z
Duration: 45 min
Description: W2/D5 Chest

Martin Grönwall

Amman

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

Jason

Hayden

Fabian

Victor

Marek

Ed McCready

Good work out definitely can feel it. Would be good though to see what muscle the exercises hits. Over all these work outs keep me coming back to the gym :D.

Philip Malpass

Pierre-Alexandre

Glad for the change up in there, will have to delay my best bench for the next bench session 😂

Johno

Great workout, appreciate how it switched up from the week before a little !

Taylor Brown

Shrey

Alexis

E LLM me l mmmm

Juan Pablo Lea Plaza Soruco

Mitchell

Steve

Kellen Riley

Then Dragon Kicks are Legit my favorite abs exercise. Hard

Mike

Those dragon kicks never get easier!! 😜

Quick and effective chest workout/pump! 👍🏻💪🏻

Zach

It’s great, but some form of push-ups or decline push ups would be a great addition.

Connie Dale

Definitely a good chest pump already seeing a difference

Charles

Chris Cecile

Faith

More information on what workout specifically targets

Matthew

Bruce

Dragon kicks are finally getting easier, almost 9 weeks later 😅

David Skuppin

Great start to my weekend. Dragon flags never get any easier!

DeAnn

Sterling

Daniel

Aaron Echegaray

Used different weights for each arm to make sure and not injure Mt weakened shoulder.  It still hurts like hell

Paul

Adding more weight!! Great work out! 
I’m loving it!!!

Alejandro Perrino

Just broke in my new bench in my Viking gym. ❤️

Adam

Loving the workouts, feeling great 😊!!!

Willard

Finished 2nd week and looking forward to 3rd 👍💪 thx from Germany

Norman

Feels great after three weeks off due to a back injury! Back at it!

Sean

Starting to see some progress! Loving it!

Kuba

Matt

Henrik

Jesse

Dragon kicks have to be my fav, in contest with Stirring the Pot. Thanks for the help!

Jacob chambers

As a person coming back to the gym after years, these set destroy me haha!!

Day5 Chest
 
- Warm up Assault bike 5-10min
- Rotator cuff with Super band band A Out rotation10x B in rotation 10x
- Dumbbell press 10x4
- Incline benchpress press 10x3
- Dumbbell flys on flat bench  10x3 
- Dragon kicks 15x3

Airdyne bike (slow)

-Place a band around a stationary object at roughly waist height
- Hold each end of the band in your hands with your elbows bent at 90 degrees at your sides
-Rotate your hands out causing external rotation 
-Rotate your hands back to the starting position

Rotator cuff with super band ( outward rotation)

- Place your band around a stationary object 
-Stand with your back to the object with the ends of the band in your hands and your hands rotated out to the sides and your elbows tucked to your sides
-Rotate the bands internally ( bringing your hands together)
- Rotate  your hands back to the starting position in a controlled manner

Rotator cuff with super band ( in rotation)

Rotator cuff superset

Dumbbell bench

- 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

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

- 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

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Melinda

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

Gabe

Genifer

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

W2/D5 Chest

Community

More workouts from Magnus Lygdback