Name: Playbook - Magnus Lygdback - W5/D2 Chest
Uploaded: 2022-05-18T13:27:11.922Z
Duration: 45 min
Description: W5/D2 Chest

Josh

Mika Terrell

2 times barbell came unexpected for my pectromuscle 👍

Christian

Today a wonderful chest workout completed 👌💪

Christer Holmin 

Mark

Nicolas Briones

Upping the weight AND the reps. Feeling good, man.

Max Perry

Another day in the books!!! Let’s go & good luck everyone.

Adam

Sean

Day2 Chest
 
- Warm up Assault bike 5-10min
- Rotator cuff with Super band band A Out rotation10x B in rotation 10x
- Bottom under press light kettle bell 8 on each side x3
- Bench Press Pyramid set(12,8,6,10) x1
- Incline press 10x3
- Standing Fly cable 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

- Hold a kettlebell with the bell up
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Bottom under press (8 each side)

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

Barbell bench press

Bench press pyramid

- 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

- Lean forward
- Slight bend arms 
- Explode forward and release slowly, squeeze chest at top

Chest flys with cables

- 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

W5/D2 Chest

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