Name: Playbook - Magnus Lygdback - W3/D2 Chest & shoulders
Uploaded: 2023-10-09T14:34:39.163Z
Duration: 50 min
Description: W3/D2 Chest & shoulders

Paul

Jesse

So hard to do shoulder press after all the other presses. Great set!

Taylor Brown

Shane

As always hard work but good work 🦇 👨

Sefton 

Someday I’ll get better at those dragons lol

Daniel

DOA 10/10 definitely earnt the protein smoothie

Jaybird19

Gary Rankin

The Dragon Kicks were a killer but it was good

Leslie Wood

Edward

Ingrid

Clément

Dragon Kicks at the end of that workout is torture 💯

Anthony

Feeling strong as hell today.  Sticking to the program consistently has really paid off!

John

Love this workout 🏋️‍♀️ 😍🔥💪😊!!!!!!

Willard

Chris Cecile

Carlos 

Mathias

Sprints killed me at the beginning of the workout, had to lower my weights. Especially because of the extra sets. Made for a totally different workout, brutal!

Roger

Brass Knuckles

Chris

Leigh

90 sec sprints destroyed me in a good way

Caleb Hundelt

Tonight my bench is now 145 
3 weeks ago it was 95. Wow I’m blown away!

Jason

I love your workouts.  On the 3rd one.  I love the built in timer too.  Well worth every pennh.

Patti

Jeppe

Christer Madsen

Damian

Hard! Cheated on the bench-and chest press and used the Smith machine, did some extra reps instead. Also the dragon kick is hard for the abs... As it should I guess. 😜😁

Melinda

🔥❤💚❤🔑⚡NEVER.GIVE.UP. EVER!!!!!
LET'S G 👊👊🤩

Scott Allison

Christine

Cliff

Andreas Bäckström

Great program. Better than the beast program.

Peter Karby

Matthew Lawless

Struggling to get to the gym this week. Glad I’ve come today! Strong session. Onto tomorrow!

Brutal. I had to rest midset after the first pyramid bench press

Chriss

- Slow, easy warm-up to get the blood going
- Feel free to gradually pick up the pace towards the end

Airdyne bike (slow)

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Lay back flat against a flat bench
- Hands shoulder-width a part
- Tap Barbell down to your chest and accelerate back up

Barbell bench press

- 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

- Lean forward
- Slight bend arms 
- Explode forward and release slowly, squeeze chest at top

Chest flys with cables

-  Hands about shoulder width apart 
- Lower to top of chest with elbows tucking in
- Explode up overhead

Barbell shoulder press

- 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)

W3/D2 Chest & shoulders

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

Evo Evanov

Tommy

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Gautier

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W3/D2 Chest & shoulders

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