Name: Playbook - Magnus Lygdback - W3/D5 Chest + back + core
Uploaded: 2023-10-09T14:34:39.179Z
Duration: 45 min
Description: W3/D5 Chest + back + core

Monet

Rebecca

Sofie

Nichole

Rosa

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

Willard

Regina

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

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

Bethany

Tameia

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

* 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

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W3/D5 Chest + back + core

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