Name: Playbook - Magnus Lygdback - W3/D2
Uploaded: 2023-01-02T14:12:32.327Z
Duration: 60 min
Description: W3/D2

It becomes easier and easier for me 💪 super happy

Marieta Tisheva

Marek

Brandon

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.

Faisal Patel

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

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 😂😵‍💫

Rebecca

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

Solid! Really nice to have the programming done for you and from a dependable source. Looking forward to the rest of the program!

John

Just finished the tomb raider. Hoping to shred on this workout.

lore

Was nice and a great workout for day one back to the gym after a 7 month break. I definitely need to work on the curtsey lunges and I could only do them assisted and without the band to stop me from falling over 🤣

W1/D1

The kicks to the side in the last one really killed my legs. Any alternative to it?

W1/D2

Anna

Fantastic arm workout! Loved it! I was able to up my weight on all! Thank you!

Michael

W1/D3

Good workout, just a little short. Added jump rope and weighted marches at the end for a little more burn.

Timothy

Ryan

W1/D4

A bit less variety than we're used to. Still good though!

Nice but a bit to short…would love an extra set of abs at the end

Hans

W1/D5

Jordan

Marc

W2/D1

W2/D2

I loke how pumped my arms are after this workout.

Pranay Sinha

W2/D3

I had to replace leg press with barbell squat, but it's still a great leg workout!

Anybody who did every rep of this workout has legs of steel. Proud of you all!

W2/D4

W2/D5

W3/D1

This one is always exhausting, but the pump is real.

Donaciano Rocha III

W3/D3

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

W3/D4

Loving it!!! 💪🏼💪🏼💪🏼💪🏼

Saul

W3/D5

Just as I thought it was easier, we a 24degree day here

Those dragon kicks... it's REALLY tough to do all of em without recruiting my lower back!! When I hit that point, the Pilates short spine massage is a great way to address the abs without straining my lumbar region 😊

W4/D1

Love this workout program! Feeling it everyday!!

Matthew Lawless

W4/D2

Went well... Tired in my arms and shoulders now 💪🏼

W4/D3

Great workout. Fun, felt strong today and upped the weights and reps.

Took two days off because of my schedule this week, so this was a good re-entry point. Definitely got the blood pumping.

W4/D4

Good end to the week!! Back at it tomorrow

Ending/Starting the week strong here. Pushed the pull-ups and push-ups a lot farther this week. Fought through the fatigue and felt a lot more confident in the pot-stirrers

Ingrid

W4/D5

Charlotte

W5/D1

Not my favourite workout. No airdyne bike today. Did some rowing. Also had to rearrange the order due to some renovation in the gym.
Upped the weights on some of the excersices. 🙌🏼

W5/D2

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

W5/D3

Christer Holmin 

Into the last week!!! I found it had gotten easier to do but progressively more challenging!!

This has become a welcome addition to my Friday routine. Short and sweet, juices the glutes, and sends me out into the weekend feeling better.

W3/D2

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