Name: Playbook - Magnus Lygdback - W4/D3 Chest
Uploaded: 2022-05-18T13:27:11.904Z
Duration: 45 min
Description: W4/D3 Chest

Paul Lally

Melinda

David

Josh

Dragon Kicks kicking my arse!!! 🤣🤣
🔥😬🔥🔥

Mika Terrell

A little progress in the Dragon 🐉 Kicks than last week 👍🏻🙌🏻💪🏻🤘🏻

Yvonne

Billy

Viking Pecs are real 😆 Gods I feel good.

James

A really hard workout today that felt afterwards 💪💪🙂

Christer Holmin 

Was listened to swedish podd with a pt who training celebrities in the US, he is called Magnus something. It turns out the interview was 70min so i did a lot of dropsets at the end. Now i have boobs🤣

Andreas Bäckström

Christian

Pushed it hard today and got some killer weights in!!! 🔥

Jenn Daniel

Regan Krager

Had to improvise at the Uppsala home gym, but still crushed it!!

Adam

Max Perry

Another great workout! Love the weight exercises with the dumbbells and love the dragon kicks. Feeling the burn.

Kimberly Kennedy

Tired today but bands came so I haaad to get it done!

Mark

Justin Press

Sean

Loved it. Dunbbell flyes are such a good chest exercise

Hayden

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

W4/D3 Chest

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