Name: Playbook - Magnus Lygdback - W4/D1 Chest
Uploaded: 2023-10-09T14:34:39.222Z
Duration: 50 min
Description: W4/D1 Chest

Tommy

Paul

Gautier

Evo Evanov

Martin Grönwall

Love this routine. I threw in lateral shoulder raises at the end. Didn’t feel quite enough after finishing barbell press ups.

Brad

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Leslie Wood

WonderWoman

Daniel

Fantastic chest workout. No rest and pushes the sets and reps!

Edward

matt

David Skuppin

Shane

WTF, one of the most challenging chest day I had in a long time! Great job Magnus! 🔥💪🏼

Clément

Anthony

Gary Rankin

Be would love to have a way to track my weights

Michael

Today was tough!!! But I feel great about it!

John

Steven

Feeling pumped 😊💪🔥🏋️‍♀️!!!!

Willard

Awesome way to start the week- lats are still crazy sore from Friday's chinups!

Chris Cecile

👑Positive Mental Attitude Have a great one🙏

Mathias

Chest and shoulders were completely destroyed by the time push ups came 😫

Brian B

Benched 145/ 36 reps! Record for me! The stirring the pot was nice ending

Jason

Those press-ups are brutal after all the other exercises

Richard Bliss

Christopher Winroth Möller

Christer Madsen

Jeppe

Melinda

Gotta Workout is important for My Body, but really you're Mind Lazer-SHARP!!!! 
NEVER. GIVE. UP. 🤩💫🌠💯💯💯😍

Scott Allison

Riley

Christine

Couldn't finish the clap push ups. But I have a goal to reach for now😅💪🏽

Charlie Micames

Andreas Bäckström

App keeps booting me off the workout so I can’t save my progress on my Apple watch

Antonio

Max Wood

Decent session! Gym was very busy but I did what I could. Onto tomorrow!

Come on! Week 4. Great job so far. We pick up the set count this week. 

To get that Batman physique you have to be pushing and pulling with everything you have. Going into the final week you should be increasing your weight and increasing working until failure.

- Slow, easy warm-up to get the blood going
- Feel free to gradually pick up the pace towards the end

Airdyne bike (slow)

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Lay back flat against a flat bench
- Hands shoulder-width a part
- Tap Barbell down to your chest and accelerate back up

Barbell bench press

- 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

- 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

-  Hands about shoulder width apart 
- Lower to top of chest with elbows tucking in
- Explode up overhead

Barbell shoulder press

- Do as many as you can until failure 
- Do it on the ground to increase difficulty 
-  Accelerate up to build momentum into clap

Clap push-ups - until failure

- Hold a plank position on the stability ball 
- Move your forearms in circles for 1 min
(Beginners aim for 30 seconds)

Stir The Pot

W4/D1 Chest

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Jaybird19

Aditya

W1/D1 Legs

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Mike

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W2/D4 Legs

Stefan

W2/D5 Cardio & upper body

W3/D1 Legs

Definitely wasn’t doing dragonflies 100% correctly! Holy…..!

Jesse

W3/D2 Chest & shoulders

Bart

W3/D3 Back & backside shoulder

W3/D4 Arms & outside shoulders

It’s been great using your program all these years, Magnus. Your workouts started my love and dedication for the gym, & now I’m moving on to a power lifting program. I wanted to express my gratitude before my subscription ends. Thank you for everything. - Rhiannon

Rhiannon

W3/D5 Cardio, back, backside shoulders

This proud chonky donk got to 7 mph on the treadmill LFG

W4/D2 Back & backside shoulder

How am I supposed to type tomorrow with these spaghetti arms? GETN SWOLL

W4/D3 Arms & outside shoulders

Efter lite mer än en månad uppehåll är det väldigt skönt att vara tillbaka i gymmet 😀👍

W4/D4 Legs

Done and done! What a set to finish! 🔥

W4/D1 Chest

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