Name: Playbook - Magnus Lygdback - W3/D4 Chest
Uploaded: 2022-05-18T13:27:11.886Z
Duration: 45 min
Description: W3/D4 Chest

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.

David

Melinda

Nathan

Josh

Steven

Mika Terrell

Yvonne

Dreams do come true, love this workout ⚡

Billy

Marie

Jenn Daniel

Leigh Searles

Great workout Magnus! Love the weight exercises and love the dragon kick exercise. My body is feeling stronger after every workout.

Kimberly Kennedy

phoebe

A chest pump the Gods would be proud of!! 😂

Adam

Justin Press

Regan Krager

Chest day done and dusted - i really love the contraction from DB chest pressing 🙌🙌

Hayden

Alexander

Motivation was low today but happy I still stuck to it. :)

Stéphanie

Super fun. Getting stronger for sure! 💪🏼

Max Perry

Sean

I'm wobbly, but feel good 🔥🥵🥵🥵

Sofia

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

W3/D4 Chest

Community

More workouts from Magnus Lygdback

W3/D4 Chest

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Magnus Lygdback

Community