Name: Playbook - Magnus Lygdback - W5/D2 Chest
Uploaded: 2023-10-09T14:34:39.269Z
Duration: 45 min
Description: W5/D2 Chest

Amman

Fabian

Marek

Steve

Shrey

Alejandro Perrino

Every week getting à little bit stronger 💪

Alexis

Juan Pablo Lea Plaza Soruco

Charles

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

Jaren Nadong

Martin Grönwall

C Cecile

Dollie

Faith

Not possible to do in 45 minutes!! 
No way!

Pretty sure I’m gonna be ready to go do some raiding after this program (probably just raiding my fridge, though).

Aaron Echegaray

Zach

Paul

Aldair

Willard

Shane

Nikolas

Hendrik

Connor

Anthony

Gavin

Lost a week and a half but I’m back. Starting week five!

James Nowotny

Jeremy

Theo

Ossi

Starting to move up on weights! Awesome workout as always

Steven

Mike

Great workout. Good muscle isolation and focus. Easy to fit in during a busy day. Love it!

Andrew

Tired, worked too long today... but needed the workout due to my head ache. 😵‍💫 Pushed pretty hard on the air dyne bike. 🤪Hate in line barbell chest press and dragon kicks. 😆

Melinda

Tyler

Jag närmar mig slutet iaf😂 Detta program kommer jag göra om igen sen, så bra är det🔥👊🏼

Jeanette

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

Dragon kicks (bench leg raises)

W5/D2 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

Daniel

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

Eric

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. 👍🏻❤️

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!

W5/D2 Chest

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