Name: Playbook - Magnus Lygdback - W4/D2 Back, Chest, & Shoulders
Uploaded: 2023-10-09T14:34:39.250Z
Duration: 60 min
Description: W4/D2 Back, Chest, & Shoulders

Can really feel those extra sets, exhausting

Rebecca

Willard

Those additional reps are killing me! Thank you!

Jesse

Sara

Regan Krager

The running was difficult today. Man the overall workout was hard today. I had to push myself all the way through it because I wanted to quit when I first got to the gym. But I did it, and it is a great feeling.

Thank you Magnus!!

Kendi

Sham

Leigh

Kristina Tan

Mila

I gotta get better in my core area.  The windmills at the end are way too difficult.  I got all 80 done but most are “knees up” only

Lynn

Therese

Geraldine

Filippa

Carmen

Jacquie Schmidt

Daniel

Jeanie H

Benito

Windmills rough...arms give out before Abs

Laura

Joaquin

Toni

Beni

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

Perform 15 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Back flat on bench
- Nice controlled movement down
- Accelerate up

Dumbbell chest press

- Start horizontal to the bench
- Row back with the dumbbell coming up near your hip
- Squeeze your shoulder blades

Dumbbell row single arm

Chest & back circuit

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Don't go heavy and have your form suffer
- Keep your arms tight and expand wide below the chest line 
- Accelerate up and squeeze your chest at the top

Dumbbell chest fly

- Bench at an incline, toes on floor
-  Arms slightly bent or straight
- Squeeze shoulder blade at top

Reverse flys

Chest & rear shoulder circuit

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them
- If you cannot do your legs, do your knees

Windmill

W4/D2 Back, Chest, & Shoulders

Greys

Somewhat easier than advanced at home program

Huyen Bezverkov

Miranda

W1/D1 HIIT, Legs & Core

Momo

W1/D2 Back, Chest, & Shoulders

Challenge if you want it to be. Good sweat.

Angela

Third day of deadmills in a row is killing me

W1/D3 Arms, Outside Shoulders & Core

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

It seems to me that all the women’s training programs have too little volume of leg exercises.

Carolina

W1/D4 Cardio, Legs & Core

Annaleis

Those sprints at the beginning are really something

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

Melanie

W2/D1 HIIT, Legs & Core

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

W4/D2 Back, Chest, & Shoulders

Community

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