Name: Playbook - Magnus Lygdback - W5/D5 Chest + back + core
Uploaded: 2023-10-09T14:34:39.278Z
Duration: 45 min
Description: W5/D5 Chest + back + core

Great workout 🏋️‍♂️ 🔥😊!!!

Willard

Rebecca

Good workout but like it better with more cardio included

Linn Jägmo

Quickly approaching my last week of this plan...and am tempted to do it over for another 6 weeks! My body responded quite nicely.

Bethany

Maturos

Jacki

Christer Madsen

Alessia

Sonia

Joshua

Rod Mandi Brumfield

Eeicka

Kavita

Lilla Kelemen

Sham

Happy Happy wednesday summer ☀️☀️☀️

Anna

Alea Conte

Thank you for the great start in a sunny day! 💪🏼👍🏼

Andrea

Mika

Victoria Rogers

Excellent day, can aaalmost do 3 pull ups now 😅💪 the dragon kicks are a never ending challenge as well!

Charlotte

Marisol

Mila

Regina

Anita

Holy heck, cant believe that is the end of 5 weeks already....only one more to go! Amazing!

Lisa

Monica

Workout #2 of the day! I’m dead, but LOVE this feeling!

Every week stronger & stronger thanks to this program! 💪🏽💪🏽

Stephanie

Great workout!  The dragon kicks are tough!!

Cynthia Bartek

* Warmup
 5 min assault bike

*Workout
Superset 
 - Close grip pulldown 3 x 20
 - Lateral raise 3 x 15

Superset 
 - Dumbbell row with oblique twist 3 x 16 (8 each side)
 - Push ups on bench 3 x 12

Superset 
 - Straight arm pulldowns 3 x 12
 - Dumbbell straight shoulder raises 3 x 10

- Dragon kicks 3 x 15

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Back straight (slightly leaning back) 
- Pull down to top of chest quickly (squeeze shoulder blades)
- Slowly release back up

Close grip lat pull down

Side shoulder raise

Superset

- Single arm row 
- As the dumbbell is pulled up, drive the elbow back while slightly rotating the hips 
- Tighten your core as you row back 
- Squeeze your shoulder blade at top of the row

Dumbbell row with oblique twist

- Go to your max every time, don't worry about rep count 
- Keep your posture tight

Push-up using the bench

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight arm pulldowns

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) while you lift weights up and over your head
- Lower back down

Dumbbell straight arm raises

- 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/D5 Chest + back + core

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W5/D5 Chest + back + core

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