Name: Playbook - Magnus Lygdback - W3/D5 Chest + back + core
Uploaded: 2023-01-02T04:13:42.243Z
Duration: 45 min
Description: W3/D5 Chest + back + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

Willard

Regina

Rebecca

Amazing! Lifting a tad heavier this week! Thank you!

Good session!
Added 4 Reps of Farmers Walk at the end to mix with the Dragon Kicks! 🦾🐲👨🏻‍🌾

Hendrik

Shayne

Some exercises do not have a rest period clock. Is this intended to be done straight through all sets without a break?

Connie Dale

The push ups and dragon kicks are not getting easier. Great workout!

Dani

Amanda

Minerva

Justin

So hard getting back into it, but worth it

Eugene

Alea Conte

Regan Krager

Linn Jägmo

Leigh Searles

Supersets are my favorite! Am I supposed to take a rest in between sets, or just jump into the next round? :)

Bethany

Jacki

Misba

Rod Mandi Brumfield

Alessia

Maturos

Christer Madsen

Sarai

Iula Victória

Allison

Joshua

Carol

It was good. I’m tracking my calories and I’m still. Not. Losing. Weight.

It’s1000 celsius in the gym, I am literally drowning in my own sweat 🥵BUT!! I don’t care, because it’s haaaalf waaay!! 🥳🥳

Lilla Kelemen

Leilani

Christina

Parys

Kavita

Anna

Jacquie Schmidt

Liberty clark

Mika

Victoria Rogers

Keiya Shah

Great! I have a question regarding the rounds. On the rows, you listed 12 sets. Is that 12 per arm or 6 per arm?

Elsy Perez

Do those dragon kicks ever get easier?! 😂

Olive Scott-Whilde

Aurora

* Warmup
 5 min assault bike

*Workout
Superset 
 - Close grip pulldown 3 x 20
 - Lateral raise 3 x 15

Superset 
 - Dumbbell row with oblique twist 3 x 16 (8 each side)
 - Push ups on bench 3 x 12

Superset 
 - Straight arm pulldowns 3 x 12
 - Dumbbell straight shoulder raises 3 x 10

- Dragon kicks 3 x 15

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Back straight (slightly leaning back) 
- Pull down to top of chest quickly (squeeze shoulder blades)
- Slowly release back up

Close grip lat pull down

Side shoulder raise

Superset

- Single arm row 
- As the dumbbell is pulled up, drive the elbow back while slightly rotating the hips 
- Tighten your core as you row back 
- Squeeze your shoulder blade at top of the row

Dumbbell row with oblique twist

- Go to your max every time, don't worry about rep count 
- Keep your posture tight

Push-up using the bench

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight arm pulldowns

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) while you lift weights up and over your head
- Lower back down

Dumbbell straight arm raises

- 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/D5 Chest + back + core

It was going well until those windmills 😩😩

Paula

First work out - it wasn’t as hard as I thought it would (which was a good thing) be but felt each of the workouts really targeted. Excited for the rest!

Barbie

That was so tough!! But so good I’m shaking

Vera Naudé

W1/D1 Cardio + legs

Nicol

Amazing. Trying to find my motivation and routine again!

W1/D2 Back + chest + core

Sabrina

Claris

Whitney

W1/D3 HIIT + arms

Marta

hannah

W1/D4 HIIT + legs + core

Paola

Destiny

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

W1/D5 Chest + back + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

Jeanette

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

Danielle

W2/D2 Back + chest + core

W2/D3 HIIT + arms

Leia

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

Dani Smith

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Batsheva

Great workout! Increasing my weights on all! Thank you!

W3/D3 HIIT + arms

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

Charlotte

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W3/D5 Chest + back + core

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