Name: Playbook - Magnus Lygdback - W6/D1 Chest
Uploaded: 2023-10-09T14:34:39.303Z
Duration: 45 min
Description: W6/D1 Chest

Fantastic chest pump. Added more weight to the bench press

Amman

Fabian

Ed McCready

An other good day. Glad to be back in after missing some days last week. Sadly this is the last week of the program so going to switch to a different one can't wait.

Philip Malpass

Johno

Nicholas

Melinda

Marek

Steve

Shrey

Alexis

Like this very much, but it feels a bit boring. That’s on me, just like variety. 💪🏼

Shay

The bottom under press has gotten way better and im feeling yoked

Charles

Trevor

Ännu en träning gjord tack vare ditt program 😀👍💪

Martin Grönwall

Simple chest workout but works the key areas.

Great workout to start final week of Northman! Thanks Magnus!

C Cecile

Julen

Nice .. week six and still challenging. Dragon Kicks getting better.

Great! Question on the pyramid set…is the idea to go thru without rest and up the weight each set including final 10x ?

Michael

Some of my favorite workouts I've ever done!

Zach

Äntligen tillbaka efter 2veckors uppehåll .

Paul

Shane

A little slower on the reps today, but I’m feeling great 💪🤗!!!

Willard

Home stretch before the cut month👍🏼

Matt

Felt great today, added some dips in the workout.

Robert

Bottom up presses are still tough - great session though

Paul Lally

Nikolas

Jesse

Jeremy

James Nowotny

Mike

Good start on the last week! And it's a day off work, so I could get a bit more sleep in!

Dafaga88

Antonio

Josh

Mika Terrell

Was able to go up in weight on the bottom under press - couldn’t even do them the first week. Amazing! Going to work these in more after finishing this program! Thanks Magnus!!

Rhiannon

Diferent chest exercises from the other weeks to target diferent chest muscles.

Filipe Patrocínio

Billy

Chest day done and dusted. Final week lets go 💪💪

Hayden

Nicolas Briones

Last week guys!!!!!! Let's do this!!!! : D

Stéphanie

Mark

Day1 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

- 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)

W6/D1 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!

W6/D1 Chest

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