Name: Playbook - Magnus Lygdback - W4/D3 Chest
Uploaded: 2023-10-09T14:34:39.216Z
Duration: 45 min
Description: W4/D3 Chest

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Amman

Chest & shoulders feeling the incline, smooth day overall

Brandon

Fabian

Yikes!! Like, all of sudden I can really feel myself getting stronger.  BEAST mode, engaged!

Chris Fricka

An other good work out can definitely feel my self getting stronger and fitter from these work outs.

Philip Malpass

Missed the barbell bench a bit but still the chest is feeling good(not as sore as with the bench)

Johno

Eric

Awesome workout, thank you very much! I can tell the difference in strength and endurance from the 1st week.

Clint

Felt like I was struggling more than usual today.

Marek

Steve

Gavin

Redingar

Shrey

Alexis

Milena Deneno

Been a long time since I've done dumbbell Flys. But it was awesome as always

Martin Grönwall

Zach

Charles

Alex

Dragon kicks, man... still can't manage to do all of them, some day though.

Karri

C Cecile

Huge difference from what I’ve been doing. Very significant gains.

Dollie

Ken h

Aaron Echegaray

Good exercises even thought I probably f… up my left shoulder and my back is to painful To so completely the las dragon kicks fully! 😢😩

François

Paul

ROBERT

Those dragon kicks have become my new favorite ab exercise!

Really losing the weight, and gaining the muscle, loving the workouts 🥰!!!

Willard

Magnus, my pecs hate you. They also send their love and gratitude. 😆

Keith Haffner

Matt

Norman

Shane

Gonna feel this one in a couple days. 😖

Prettyyyy, prettyyyy, prettty, pretty good, pretty good.

Christopher

In 4th week, and it’s still awesome ! Thanks magnus !

Henrik

Hendrik

Nikolas

Ab burnout stole my lunch money. Jeez. ROUGH.

Trevor

Gary Rankin

Daniel Motley

Robert

jake

Day3 Chest
 
- Warm up Assault bike 5-10min
- Rotator cuff with Super band band A Out rotation10x B in rotation 10x
- Dumbbell press 10x4
- Incline benchpress press 10x3
- Dumbbell flys on flat bench 10x3 
- Dragon kicks 15x3

Airdyne bike (slow)

-Place a band around a stationary object at roughly waist height
- Hold each end of the band in your hands with your elbows bent at 90 degrees at your sides
-Rotate your hands out causing external rotation 
-Rotate your hands back to the starting position

Rotator cuff with super band ( outward rotation)

- Place your band around a stationary object 
-Stand with your back to the object with the ends of the band in your hands and your hands rotated out to the sides and your elbows tucked to your sides
-Rotate the bands internally ( bringing your hands together)
- Rotate  your hands back to the starting position in a controlled manner

Rotator cuff with super band ( in rotation)

Rotator cuff superset

Dumbbell bench

- 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

- 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)

W4/D3 Chest

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

Gabe

Charlotte Kareliusson

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

Genifer

W1/D2 Chest

W1/D3 Back

W1/D4 Arms

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

I had no idea my legs were that strong. I kept adding weight to the leg press thinking I would hit failure around 300. The machine only has 400 lbs and I maxed it out for 12 reps without gassing. So I need to reassess my own strength, I guess. Point is, don't underestimate yourself. Chances are you can do a lot more than you think! Push your limits **SAFELY** and you might be surprised at what you can do. This was a short but very effective leg day. The Skater smoked me, never did that one before! Feeling great and can't wait for tomorrow!

Jason

W1/D5 Legs

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

Good to be back after over a month from traning 😀👍

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W4/D3 Chest

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