Name: Playbook - Magnus Lygdback - W3/D2 Back + chest + core
Uploaded: 2023-04-20T16:27:45.582Z
Duration: 45 min
Description: W3/D2 Back + chest + core

Steve

I feel great 😊 🔥💪🏋️‍♂️!!!!

Willard

Dani Smith

Hendrik

Rebecca

Felt so much tougher than before the holidays 😅 struggled my way through the ab superset, ouch 🥵

Charlotte

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

Victoria Rogers

Keiya Shah

Angelina

Mila

Elle

* 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

Sofie

I am tired something’s I had to do less (the windmill!)

Veronica

Find the last exercise very difficult 😣

W1/D1 Cardio + legs

Like this work out. Not done this one for a while.

Did not think the eccentric pushups would do me in, but they kicked my but

W1/D2 Back + chest + core

Nicol

W1/D3 HIIT + arms

Nichole

W1/D4 HIIT + legs + core

Camilla

Thank you, super nice workout! ☺️🙏🏼

Taru

W1/D5 Chest + back + core

That last exercise windmills struggled with getting past 8 reps. Arms give out.

Destiny

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

W2/D2 Back + chest + core

Sabrina

W2/D3 HIIT + arms

Having an old leg press that is not free weights l, I do single leg presses which are crazy

Paola

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Regina

W2/D5 Chest + back + core

Increased the weight and bands. Legs are shaking

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

W3/D1 Cardio + legs

Mmm mmm the burn never hurt so good ❤️‍🔥

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

W3/D3 HIIT + arms

Marta

Leg day is one of the best days 🦵 🔥😊😁!!!!

W3/D4 HIIT + legs + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

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

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

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

W6/D2 Back + chest + core

W6/D3 HIIT + arms

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

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Finally the whole program completed! Can especially see the development in my abs, so much easier to do the exercises now.
Thank you Magnus!

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W3/D2 Back + chest + core

Community

More workouts from Magnus Lygdback