Name: Playbook - Magnus Lygdback - W4/Day22: Chest + Front Side Shoulder + Core
Uploaded: 2023-01-02T04:13:42.310Z
Duration: 45 min
Description: W4/Day22: Chest + Front Side Shoulder + Core

Alexis

Great workout 🏋️‍♀️ 😊🔥💪!!!!

Willard

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

Melinda

Jesse

Michael Eden Olsson

Alejandro

Christian

Jacinto

Perfect time and difficulty for a workout.

Mike

Stefan

Nelson

Paul Lally

Max Wood

Good to be back after over month brake. Thank you for your workout program 😀👍💪💪💪

Martin Grönwall

Leigh Searles

Will you have a new program for Skarsgård’s The Northman?

After weeks it still gives me a great workout

Anthony

Still working on my fly technique, no pun intended😂

Charlie Micames

Det var tufft men väldigt givande 😀👍💪

Would be great thank if there was a log the weight used for each exercise so you know what you did last time.

Matthew

Andreas Bäckström

James

Kristina Tan

Marine

Christine

Chipper

Bra
Öka till 25 på sista magövningen
Det pallar man nu

PÄR KNUTSSON

Christer Madsen

Bra men jobbig träning idag. Tack för ett riktigt bra och varierande träningsprogram 😀👍💪💪

I’m looking for some feedback, but no one is getting back to me, or these messages are not getting through.
I would like to continue, but need some recommendations?
Thanks, Tj

Nicolette Daniel

Peppe

Johan

Ive completed most all of the workouts you have to offer on this platform and I gotta say Ive thoroughly enjoyed the challenge and hard work of every single one. My physique, strength, endurance and conditioning have all improved greatly thanks to you, my friend. I hope you get a chance to see this. Thanks for kicking my ass into shape!

Zach

Hayden

Christopher

Just pulled 50 on the cable to pulls. That’s new. Good stuff sir. I didn’t skip leg day on purpose. I’ll be doing it later tonight at my hometown gym. Better equipment.

Caleb

Rodolfo Bello

Cole Lanier

This last week will be hard! It’s a great challenge.

Michael Payton

Så där idag! Men fixande det ändå! Extra natt arbete hela helgen!😊😁

Ann Norgren

Stefon

Daniel

Loved the effort I put in. Felling well powered

Isik McCallum

Day 22, working chest and core here. Start of your final week. 

Remember, we are taking the cardio up from 8 sets to 10 sets!

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawl

- Lay back flat against a flat bench
- Tap Barbell down to your chest and push back up

Bench Press

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up

Incline Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

Today's workout with end with shoulders in core. 

Complete this superset 4 times through. You'll do 12 military presses and 15 dragon kicks in each round, 60 seconds rest in between each round!!

- Start seated on a bench
- Elbows Bent
- Press dumbbells straight up over shoulders
- Explode up slowly lower weights back down

Military Press with Dumbbells

- 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

Superset

W4/Day22: Chest + Front Side Shoulder + Core

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

W1/Day3: Back + Outside Shoulders + Back side shoulder

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

Johno

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

W2/Day8: Back + Outside Shoulders + Back side shoulder

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

Martin

W2/Day11: Cardio HIIT + Legs + Core

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

W2/Day13: Back + Outside Shoulders + Back side shoulder

Good way to finish, start again on Saturday

Dexter

W2/Day14: HIIT + Arms

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Jonathon

W3/Day16: Cardio HIIT + Legs + Core

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

Steve

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

W4/Day23: Back + Outside Shoulders + Back side shoulder

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

W4/Day22: Chest + Front Side Shoulder + Core

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