Name: Playbook - Magnus Lygdback - W6/D5 Chest + back + core
Uploaded: 2023-10-09T14:34:39.334Z
Duration: 45 min
Description: W6/D5 Chest + back + core

MegaGirl611

Rebecca

Tarrah

Brilliant program! 💪🏻💪🏻💪🏻

Lena

Done this routine a few times great workouts. Done all of the others too. Can’t wait to start the latest routine you have added recently.

Finally the whole program completed! Can especially see the development in my abs, so much easier to do the exercises now.
Thank you Magnus!

Taru

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

Willard

Anna

In the end it was great :)
Now back to The Northman! :-D

Hendrik

Just finished! Feel stronger and full of confidence! Thank you! This is the 4th of your programs I complete and I can’t wait to start the next one! I love how many amazing bad ass workout programs you have tailored for women! Keep adding please!

Holly

My last day. Man that was an amazinh journey. Thank you!

Mirka

Minerva

Ritu

Alea Conte

Janet Callahan

I did it - six weeks!  I don’t look like Wonder Woman, but my arms and shoulders are noticeably stronger and more muscular. Overall, I’m satisfied with the program and proud of my consistency and results. Next up, WW2!  I started using a nutrition app the last couple weeks and I’m going to keep that up - it keeps me honest about portions and snacking.

Sharon Braddock

Deniz

Yay!!! I finally finished!! It was amazing I lost 6 pounds I think and I fit a dress that I used to fit when I was 15 years old...more than 20 years ago 🥳

Ally

Feels great to have completed 6w of Wonder Woman! Good results with a nice feeling. Considering starting with “Alicia” after Christmas?! Thanks for a great platform!!!

Linn Jägmo

Finished the 6 weeks of WW! Onto the next

Leigh

Maturos

Christer Madsen

Bethany

Mara

Joshua

Tayler

So,this is the end - of my first WW program! 😎 Yaay! I am so grateful that I found MM.  I feel stronger, healthier and overall happier in my skin 😌 Thank you for leading me this way! Cannot wait the next one! 💪🏻

Lilla Kelemen

Sham

Leilani

Regina

Mika

Finished these 6 weeks!! Thank you for kicking my butt and getting me back to being fit after lockdown. I feel tons better.

Olive Scott-Whilde

Montse

Loved it!! Looking forward to trying more workouts! 
Thank you Magnus!!

Marisol

Regan Krager

Mila

Anita

Hard to believe 6 weeks have passed already! Thanks for the awesome program! Now to try another one!

Lisa

Monica

That’s a wrap for the WW84 workout program and I loved it!

Maria

Kyle

Har aldrig varit starkare än nu!! Första omgången av ww84 klar🙌🏼
Tack Magnus för att du skapat världens bästa program❤️

Jeanette

Love this whole program! I feel so much stronger now and I’m crushing the moves that felt impossible when I started. 💪🏼

Alyssa Rueter

* 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)

W6/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

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

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!

W6/D5 Chest + back + core

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