Name: Playbook - Magnus Lygdback - W3/D5: Chest & Core
Uploaded: 2023-10-09T14:34:39.165Z
Duration: 50 min
Description: W3/D5: Chest & Core

Melinda

Happy New Year Magnus. Going on year… 5? 6? Of your programs. Thank you so much for the motivation and guidance all this time.

Rhiannon

Amman

Dollie

Yvonne

Anthony

Jeppe

Shane

matt

After doing “Penguins” I can’t help but wonder why I don’t see any penguins with ripped abs. 💪🏻🤙

Went really hard on the bench 🏋️‍♂️💪, I’m on fire 🔥, feeling pumped 🤗!!!

Willard

Kellen Riley

My sweat-drenched shirt added some unexpected yet pleasant resistance to the Penguin sets! Looking forward to tomorrow.

Lennart Feldmann

Josh

Mika Terrell

Buzz

Today I'm feeling tired but rocked it💪🏼

Hamza

Luis

Christer Madsen

Michael

Gary Rankin

5 assault bike sprints is almost discouraging, but I finished!

Natasha

Simon Öhlund

Tried to do high reps today but it was hard to do it on the bench press.

Andreas Bäckström

Lydia

Mathias

Christine

3 weeks down and already in the best shape of my 51 years!

Daniel Crespino

Kristina Tan

Dean

Chris Pittner

Christopher

Fábio Abilel de Melo

Rocco

💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻

Matt Broad

Dallas Barnett

Janelle

First day back IN the gym. It wasn’t as bad as I thought. Thankful for your program keeping me motivated when I couldn’t go to the gym.

Gabriel Gurrola

Everardo Ruíz Marin

Jon Evans

Max Wood

Final day of week 3. Rest day tomorrow. Great job!

- 30 seconds on, 30 seconds off 5x!
- Push yourself!

Assault bike

- Nice and controlled reps
- Slow on the way down and accelerate on the way up

Barbell bench press

- Find a weight you can get 12-15 reps
- Nice and controlled movements
- Slow on the way down, accelerate to the top of rep

Incline dumbbell press

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

- Start seated on a bench
- Elbows bent
- Press dumbbells straight up over shoulders
- Explode up and slowly lower weights back down

Dumbbell shoulder press

- Flat on back with upper body slightly arched
- Touch the side of your foot

The penguin

- 15 reps on each side
- Keep your hips elevated

Dipping side plank

W3/D5: Chest & Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

Monini Huerta

Almira

Alejandra Romero

W1/D2: Back & Shoulders + Core

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Christopher Uhey

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W3/D5: Chest & Core

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