Name: Playbook - Magnus Lygdback - W4/D3 Chest
Uploaded: 2023-01-02T04:13:42.033Z
Duration: 45 min
Description: W4/D3 Chest

Alexis

Milena Deneno

Marek

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

Steve

Martin Grönwall

Zach

Charles

Alex

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

Karri

Chris

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

Dollie Darko

Ken Hopps

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 G Bateman

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

Eric

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 Drøscher Hansen

Hendrik

Nikolas Souza

Gavin

Ab burnout stole my lunch money. Jeez. ROUGH.

Trevor

Gary Rankin

Daniel Motley

jake

Steven

Easy workout! Is that all you got Magnus?

Jeremy

Dragonfly kicks are only mosquito kicks right now but I’m getting there.

Michael Flam

Just what the doctor ordered!  Just enough to start the day off right!  Love it!

Janet Callahan

Hell yes!!! Much higher weights creeping in!

Theodore

Luca

James Nowotny

Ed McCready

Mike

Paul Lally

Melinda

David

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

Here we go. Out of shape but here I am finished day 1.

Eileen

Love these workouts they really have the proper intensity and are deceptively challenging

Rachel

W1/D1 Legs

Connor

Luka Stef

W1/D2 Chest

Genifer

Grahame

W1/D3 Back

Haven’t felt this confident in a long time

Brent

W1/D4 Arms

When we do the drop sets, do we need to increase the weight or drop the weight? Thanks for another great workout!!!! 💪👌

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

W1/D5 Legs

Shrey

Juan Pablo Lea Plaza Soruco

W2/D1 Chest

W2/D2 Back

Tyler

Clément

W2/D3 Arms

Threw in sissy squats on hack squat. Legs are tight!

Myles

Geomonster06

W2/D4 Legs

E LLM me l mmmm

W2/D5 Chest

Best workout i had since the start of this program. Pumped

Clinton Stallard

W3/D1 Back

Awesome, looking forward to the next one!

W3/D2 Arms

Can't walk properly, and it's à good thing.. 😜

I think it's the first time I wasn't absolutely destroyed by the last exercise. Progress!

W3/D3 Legs

Finally the dragon kicks are starting to feel easier after 9 weeks

Wes Willgrubs

W3/D4 Chest

Alejandro

W3/D5 Back

What can I say? Another great workout 😇

Adam

W4/D1 Arms

Stir the pot is very hard for me, but the workout is great.

W4/D2 Legs

W4/D4 Back

W4/D5 Arms

Even harder visiting at 1 km elevation, lol. I am so grateful for this programming.

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Kellen Riley

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

W5/D4 Arms

Buzz

W5/D5 Legs

Like this very much, but it feels a bit boring. That’s on me, just like variety. 💪🏼

Shay

The bottom under press has gotten way better and im feeling yoked

W6/D1 Chest

Always a good day in the gym with these workouts!

W6/D2 Back

Great burn, I can't straighten my arm fully I'm so pumped haha.

Really good workout. The reps for failure at the end are the “cherry on top!”

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

W6/D4 Legs

Jason

After finishing the program I can sum up: I've lost total 8kg of mass over 6 weeks, at the same time I was gaining 600-700g of muscle mass per week (at least over past 3 weeks). So in total I've lost circa 12kg of fat and gained 4kg of muscles. Awesome result!

W4/D3 Chest

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