Name: Playbook - Magnus Lygdback - W3/D2
Uploaded: 2023-10-09T14:34:38.776Z
Duration: 60 min
Description: W3/D2

Judith

Kristen

It’s a long work out but I’m feeling the pump

Ed McCready

Petra

Nice workout, chest and arms are pumped 😁

Alex

Tristan

Austen

Shane

Great workout 🏋️‍♂️ 🔥🥵😊!!!!!

Willard

Feeling great after this workout. Simple yet effective.

Brandon

Rebecca

Christina Villa

April

Caleb York

Julian

This was a really good workout 😀👍👍

Martin Grönwall

Jordan

It becomes easier and easier for me 💪 super happy

Marieta Tisheva

Marek

Data

Not my favourite workout. 😜 Had torsdag skip the warm up but did some snow shuffeling and a dogwalk instead (under time preassure) so I didn't finish with the core excersices either. 😟 But I was quick and effective! ✌🏻

Melinda

Bit of a delay but I did go kayaking yesterday. I have started increasing the weights a bit. Same thing tomorrow ☺️

Johno

Bradley

Mathias

Someday the elbows will touch the knees at the crossover Mountain climbers.

So far this workout is 3/3 for wiping me out. Clearly chest is my weak point, but I'm finding more ROM each week.

Wendlin Jonas

Got up to 60lbs on the dumbell row and my back is paying me back for the progress💪🏽😅

Charlie Micames

Amazing work everyone! See you tomorrow! :)

Stéphanie

Sahar Whitley

To hungry now to write something with a good content 😂😵‍💫

Sabrina

Sofia

Emmelie

Yvonne

The muscles in my chest and back are full of blood. Superset City what a feeling, now I'm ready to take on the rest of the day.

Jaybird19

Best combination. Love the chest to back.

Brad

- Warm up Airdyne/assault bike 5min
- Assault 90sec x3

- Barbell bench press 12x4
- Lat Pulldown (wide grip) 12x4

Superset x3
- Incline chest press 12x
- DB Row on bench 12x (each side)

Superset x3
- Cable fly 12x
- Reverse fly on bench 12x
  
Superset x4
- Crossover mountain climbers 20sec
- Rotational leg kick 20sec

Warmup - Airdyne bike

Airdyne/assault bike

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

Barbell bench press

Lat pulldown

- Incline chest press 12x
- DB Row on bench 12x (each side)

- 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 over a bench for support
- Dumbbell row with black flat

Dumbell row

Superset

- Cable fly 12x
- Reverse fly on bench 12x

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

Chest flys with cables

- 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

- Crossover mountain climbers 20sec
- Rotational leg kick 20sec

- 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

W3/D2

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

Brent

Not so hard as the cut program but still nice

Pedro pablo

W1/D5

Simon Öhlund

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

W3/D2

Community

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