Name: Playbook - Magnus Lygdback - W6/D1 - Chest & Arms + Core (Female)
Uploaded: 2023-12-15T18:12:32.065Z
Duration: 50 min
Description: W6/D1 - Chest & Arms + Core (Female)

Lindsay

Have LOVED getting stronger with this workout series 😍 bit sad there's only 1 day left 😥

Charlotte

Katie

A few days of sick but back at it today and feeling good!

Jessica

Lucie Karbowski

Really awesome my muscles are more defined

Bianca

Without breakfast not my cup of Tea ;) otherwise 👍

Anna

Saya

Kelly

Monica

I feeling strong now , more than ever 🙏 Magnus ☀️

Anja

A wonderful workout that left me with shaky hands 😅💪🏻

Gabriela

Chaves Mony

For side planks, more Info. 30secs each side? 30 reps? Instructions aren’t clear.

Kristiina

Felicia

Just wanted to ask about windshield wipers and the lower spine position. Could you clarify if it’s supposed to stay as close to the ground as possible or do you rotated it with your legs? 
Thank you!

Monika

Att se sig själv i spegeln och inse vilken förändring kroppen genomgått till det starkare & mer tränade hållet...wooow vilken känsla🙌🏼tack Magnus 🙏🏼

Jeanette

Allt kändes mycket jobbigare här på Kreta 😅💪😂

The body is getting stronger. Increased the weights for most routines. Had to.....gladly!!!

Hanim Ariffin

I have to share this with you.... I am going to be turning 47 on the 14th of August, and I went to pay for gas the other day, and decided to grab a lottery ticket.  The girl behind the counter, who couldn’t have been more than 25, asked me for ID.  It’s 18 to buy a lottery ticket here in Alberta, Canada.  Startled I asked her for what, she said the lottery ticket.  I gladly handed her my ID!  I am almost 3 sizes down, and feeling great 😄😄😄

Danielle

Loving your program!!!! It’s nice to just hit the gym without having to figure out what I’m going to work out. It’s already set up for me and I just follow it :)

Simone

Good! Added more core work feel stronger! #magnusmethod rocks

Shellane

Jenn

Tricep burn 💯✔️feeling stronger everyday

Wendy

Bästa midsommarträningen någonsin. Ökat på vikterna idag🙌🏼 denna känsla att bara bli starkare o starkare slår allt🔥🔥☺️
Glad midsommar till dig Magnus och din familj🇸🇪

Tricky, with the heat. I was a bit dehydrated. : /

Adrienne Furniss

Fantastic! Thank you. Almost done superwoman 2 and cant wait to start the first one.

Alexandra

This is my last week and I feel the difference in my energy... thank you tons 😁😁😁

Salwa

Great- if I’m wanting lean muscle and not to bulk but to burn fat, what’s the max weight I should go for arms?

Morgan

Mandy

Great 💪 added extra weights and managed,

Jacquie Schmidt

Sandy

Andrea

Skye

Day One.
Last week of the program. Let’s make it a good one! I want you to go hard for these workouts!

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

3 min easy warm up
Sprints - 5 sets of:
- 1 min on - 1 min off

Airdyne Bike

- Back flat on bench
- Nice controlled movement down
- Accelerate up

Dumbbell chest press

- Use a bar
- Keep back flat
- Lower the bar to make it harder

1 Incline Push-up

Superset

- Don't go heavy and have your form suffer
- Keep your arms tight and expand wide below the chest line 
- Accelerate up and squeeze your chest at the top

Dumbbell chest fly

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

1 Back Flat Dumbbell Bicep Curl

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

Cable curl - straight bar

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

Side plank

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

W6/D1 - Chest & Arms + Core (Female)

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

Jesse

Alea Conte

W1/D2 - Back & Shoulders + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

Lene

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

Shayden Pinch

W2/D1 -  Back & Shoulders + Core

Nélida

W2/D2 - Chest & Arms + Core

Cynthia Bartek

Laura

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Nice 🔥 the superman plank was a good finisher 👏💪

Audrey

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

W3/D1 -  Chest & Arms + Core

W3/D2 - Legs + Core

Tanya

W3/D3 - Back & Shoulders + Core

I usually go to the gym about 5 times a week plus 3 times a week i run in the evening. By the time I go for a run I already ate the 5 meals. Should I eat after that run as well and should it be a light snack or a protein shake?

W3/D4 - Chest & Arms + Core

Back at it after Covid ! I missed it 💪🔥

W4/D1 - Legs + Core

W4/D2 -  Back & Shoulders + Core

Har en paj axel som krånglar, borde jag skippa övningar som gör ont eller bara sänka vikterna så lågt att det inte gör ont? Det är trist när det är leder å inte muskelstyrka som sätter stopp :/

Hanna

Marshmallow arms at the end of that one 😂💪

W4/D3 - Chest & Arms + Core

Skönt att vara tillbaka 💪 Tack Magnus för att du skapat dessa program! Love them!

Nothing like a killer leg workout on Thanksgiving 🦃 💪🏽 Happy Holiday! 🤩

Stephanie

Ive been slacking. Great way to get started again

W4/D4 - Legs + Core

This workout + HIIT bike session = endorphins for days 🔥

I really enjoy this Back & Shoulders routine. And the results are great.

W5/D1 - Back & Shoulders + Core

Skönt jobbigt, och så motiverande när man ser att man blir starkare och orkar mer 💪😊 Så glad att du dök upp i mitt instaflöde, tack för all inspiration och -8 kg!!

W5/D2 - Chest & Arms + Core

Great workout as usual ! Question: what is a good walking lunge alternative for someone with a big toe injury ? Tack snälla !

Leigi Kütt-Gistvall

W5/D3 - Legs + Core (Female)

Dania

W5/D4 - Back & Shoulders + Core

Havent worked out in a month. Great to get back

A workout I really needed after a rough day! Thanks for helping me de stress and look amazing!

Brandi

W6/D2 - Legs + Core

Franchement c’est super comme programme !! 👍🏽

Rajkou

W6/D3 -  Back & Shoulders + Core

Magnus, thank you a million times! 🙌🏻💐🌸 
This was so fun, the perfect challenge level, and I am already seeing amazing results! 💪🏽🔥👊🏼☀️
I appreciate you for sharing your gift with the world, I know so many people feel so grateful being assisted becoming as strong as their favorite superhero. 😝☀️🙌🏻
Nothing but love and appreciation!
🤍🌟🕊🌟🤍🕊🌟🤍

Houda Kirata Shretah

One of the best workout routines from beginning to end!!!

W6/D1 - Chest & Arms + Core (Female)

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