Name: Playbook - Magnus Lygdback - W3/D4 Chest
Uploaded: 2023-01-02T04:13:41.907Z
Duration: 45 min
Description: W3/D4 Chest

Alexis

Finally the dragon kicks are starting to feel easier after 9 weeks

Wes Willgrubs

Marek

After the dragon kicks there is the getting back up that hurts. Great workout

Steve

Great - is there cooldown on the pyramid sets or are you supposed to go fast as possible?

Kellen Riley

Alex

Awesome workout - KB bottom up presses are deceivingly challenging. Thanks Magnus!

Chris

Up weight on both the bench and incline press, and got all the way through dragon kicks no stopping, really feeling those results now! 💪🏻

David Skuppin

The abs workout at the last part was hard

Joem

Aaron Echegaray

Paul G Bateman

Aldair

Willard

This one was very good. A lot intensity with less pause 👍💪 thx from germany

Norman

Matt

Really starting to feel the difference. Loving it!

Bättre och bättre dag för dag 😀💪

Martin Grönwall

Eric

Henrik Drøscher Hansen

Hendrik

Gavin

Nikolas Souza

Johan

Gary Rankin

Daniel Motley

Still struggling with the dragon kicks 🦵 lmao

Christian

jake

Marcus

Shane

Jeremy

Nice one. Those drangon kicks are a guaranteed burner.

Ossi

Finally made it up to 12 DK per set. Feeling that good burn in the chest!

Steven

James Nowotny

Luca

Getting faster at the dragon kicks🤘🏼

Ian Horn

Ed McCready

Dragon kicks... Finally up to 3 sets of 10.

Mike

Cory

Jayce

I prefer the previous cheat workout with a dumbbell press and incline bar bell rather than two barbell workouts

James

Those dragons are so good! Doing 4x10 as I can't do 15 in a row yet.

Dafaga88

Melinda

Nathan

Josh

Mika Terrell

Day4 Chest
 
- Warm up Assault bike 5-10min
- Rotator cuff with Super band band A Out rotation10x B in rotation 10x
- Bottom under press light kettle bell 8 on each side x3
- Bench Press Pyramid set(12,8,6,10) x1
- Incline press 10x3
- Standing Fly cable 10x3
- Dragon kicks 15x3

Airdyne bike (slow)

-Place a band around a stationary object at roughly waist height
- Hold each end of the band in your hands with your elbows bent at 90 degrees at your sides
-Rotate your hands out causing external rotation 
-Rotate your hands back to the starting position

Rotator cuff with super band ( outward rotation)

- Place your band around a stationary object 
-Stand with your back to the object with the ends of the band in your hands and your hands rotated out to the sides and your elbows tucked to your sides
-Rotate the bands internally ( bringing your hands together)
- Rotate  your hands back to the starting position in a controlled manner

Rotator cuff with super band ( in rotation)

Rotator cuff superset

- Hold a kettlebell with the bell up
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Bottom under press (8 each side)

- 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

Bench press pyramid

- 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

- 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/D4 Chest

Here we go. Out of shape but here I am finished day 1.

Eileen

Love these workouts they really have the proper intensity and are deceptively challenging

Rachel

W1/D1 Legs

Connor

Luka Stef

W1/D2 Chest

Genifer

Grahame

W1/D3 Back

Haven’t felt this confident in a long time

Brent

W1/D4 Arms

When we do the drop sets, do we need to increase the weight or drop the weight? Thanks for another great workout!!!! 💪👌

Milena Deneno

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

W1/D5 Legs

Shrey

Juan Pablo Lea Plaza Soruco

W2/D1 Chest

W2/D2 Back

Tyler

Clément

W2/D3 Arms

Threw in sissy squats on hack squat. Legs are tight!

Myles

Geomonster06

W2/D4 Legs

E LLM me l mmmm

W2/D5 Chest

Best workout i had since the start of this program. Pumped

Clinton Stallard

W3/D1 Back

Awesome, looking forward to the next one!

W3/D2 Arms

Can't walk properly, and it's à good thing.. 😜

I think it's the first time I wasn't absolutely destroyed by the last exercise. Progress!

W3/D3 Legs

Alejandro

W3/D5 Back

What can I say? Another great workout 😇

Adam

W4/D1 Arms

Stir the pot is very hard for me, but the workout is great.

W4/D2 Legs

W4/D3 Chest

W4/D4 Back

W4/D5 Arms

Charles

Even harder visiting at 1 km elevation, lol. I am so grateful for this programming.

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

W5/D4 Arms

Buzz

W5/D5 Legs

Like this very much, but it feels a bit boring. That’s on me, just like variety. 💪🏼

Shay

The bottom under press has gotten way better and im feeling yoked

W6/D1 Chest

Always a good day in the gym with these workouts!

Zach

W6/D2 Back

Great burn, I can't straighten my arm fully I'm so pumped haha.

Really good workout. The reps for failure at the end are the “cherry on top!”

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

W6/D4 Legs

Jason

After finishing the program I can sum up: I've lost total 8kg of mass over 6 weeks, at the same time I was gaining 600-700g of muscle mass per week (at least over past 3 weeks). So in total I've lost circa 12kg of fat and gained 4kg of muscles. Awesome result!

W3/D4 Chest

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