Name: Playbook - Magnus Lygdback - W3/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:39.129Z
Duration: 45 min
Description: W3/D2 Back + chest + core

Alexandra

My arms!!
I still feel that my left arm give up first, trying to fix it.

MegaGirl611

Finally actually touching knee to elbow on the cross overs

Rebecca

Sofie

Veronica

Steve

I feel great 😊 🔥💪🏋️‍♂️!!!!

Willard

Dani Smith

Hendrik

Shayne

Dani

My abs are loving and hating all the daily ab work. I am already feeling stronger!

Lisa

Franziska

Starting to feel a differens in my preformens, feeling a bit stronger and the excersises are going better now.😁

Frida

Sham

💪🏽💪🏽💪🏽 skipped 3 days but back at it.

Joanna

Eugene

Alea Conte

Regan Krager

When superset is the rest after the two different types of exercises? Nothing between?

Linn Jägmo

Leigh

Jean

Jacki

Alessia

Option for replacement or modification exercise
And option to adjust reps per set
And specify if it’s 12 per arm or total

I had improve my arm to stronger than last week

Maturos

Sarai

Iula Victória

Joshua

Carol

I am trying for the third week to do the final exercise, the leg kick from plank position in a superset with mountain climbers. It’s so hard, my leg is dragging over the floor. 😆 I focussed on your video but just can’t, am I doing something wrong?

Mercedes

Allison

Good workout ! Substituted some moves as a lot of equipment in use at gym

Naomi Lawlee

Christer Madsen

excellent friday night training 💪🏻 I deserved a slice of pizzaa 😄

Lilla Kelemen

Christina

Rita

Melissa

Jacquie Schmidt

Liberty clark

Mika

Elizabeth Elsea

Victoria Rogers

Keiya Shah

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
  - Reversed fly on incline bench 3 x 12
  - Dumbbell flys on flat bench 3 x 12

Core superset 
   - Crossover mountain climbers 3 x 12 (6 each side)
   - Rotational twist with leg kicks 3 x 12 (6each side)

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups ( max out )

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- 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

- 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

Superset

- 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

Core superset

W3/D2 Back + chest + 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🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

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!

W2/D5 Chest + back + core

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

Izzy 

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

W3/D1 Cardio + legs

I could see that I was more stronger, those hollow hold nailed it!

Rosa

W3/D3 HIIT + arms

After a week off I did everything! Feeling stronger

W3/D4 HIIT + legs + core

W3/D5 Chest + back + core

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

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

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

Oh stability ball pass, you get me everytime

Leg day is on the best days 😊🔥🦵!!!

W4/D4 HIIT + legs + core

It would be awesome if you can see the repetions and pounds you put on the week before, so in that way you can see if you need to increase the pounds and you will see the progress too.

W4/D5 Chest + back + core

More variation later in the weeks. New exercises. Also possible to replace an exercise. I have an injury and cannot do windmills.

W5/D1 Cardio + legs

Alejandra

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

Anna

W5/D3 HIIT + arms

Brian

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

W3/D2 Back + chest + core

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