Name: Playbook - Magnus Lygdback - W2/Day12: Chest + Front Side Shoulder + Core
Uploaded: 2023-10-09T14:34:39.128Z
Duration: 45 min
Description: W2/Day12: Chest + Front Side Shoulder + Core

Kirill

Amman

Mathias

Carl Carlsson

Simon

Fabian

Aoife Clarke

Sofia

Anthony

Johno

Alexis

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

Felipe Gudino

Great workout 🏋️‍♂️ 🔥😊💪!!!!

Willard

Michael Eden Olsson

My chest is easily my weakest muscle group, but this workout is changing that!

Kristopher Shelton

Brandon

Melinda

Jesse

Juan Pablo Lea Plaza Soruco

Regan

James Nowotny

Logan

Jacinto

Alejandro

Mark

Mike

Stefan

Felt stronger today! Those additional bears crawls hurt!

Max Wood

Andreas

Finishing me with 300 loops CW & CCW around the waist with a kettlebell was not the best ideas of the year but I made it!🤷🏻‍♂️🤫🤦🏻‍♂️😋

Enrique

It’s was great ! I am exhausted. Only thing I would add or would like more guidance is on the wight use. For example should I be increasing the weight after each series, etc.

Gabriel

Andreas Bäckström

Danny

Carlos

Härligt att vara tillbaka i gymmet igen efter lite semester 😀👍💪💪

Martin Grönwall

Maurizio

Cliff

Kristina Tan

Kent

Marek

Eloy

Christer Madsen

Assad Fehmy

Saul

Remember you're doing 6 sets of bear crawls today and you probably already know - these are tougher than they look. Day 12 of my program guys, working hard today if you want to see results!

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawl

- Lay back flat against a flat bench
- Tap Barbell down to your chest and push back up

Bench Press

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up

Incline Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

Today's workout with end with shoulders in core. 

Complete this superset 4 times through. You'll do 12 military presses and 15 dragon kicks in each round, 60 seconds rest in between each round!!

- Start seated on a bench
- Elbows Bent
- Press dumbbells straight up over shoulders
- Explode up slowly lower weights back down

Military Press with Dumbbells

- 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

Superset

W2/Day12: Chest + Front Side Shoulder + Core

Now I’m understand how Alexander got those abs🙌🏻🥵🥵🥵🥵

Max Seppälä

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

W1/Day1: Cardio HIIT + Legs + Core

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

Eric

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day11: Cardio HIIT + Legs + Core

Today was a real killer can’t lift my arms anymore basically crawling home

W2/Day13: Back + Outside Shoulders + Back side shoulder

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

W2/Day14: HIIT + Arms

Fantastic leg day. Went lighter to help recover for long distances

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

W3/Day18: Back + Outside Shoulders + Back side shoulder

Great pump. Went lighter on a few to recover for long run.

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Wish Tarzan workout continued after 28 days… Please 🙏🏼

Patrick

W4/Day23: Back + Outside Shoulders + Back side shoulder

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W2/Day12: Chest + Front Side Shoulder + Core

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