Name: Playbook - Magnus Lygdback - W6/D5 Chest + back + core
Uploaded: 2023-04-20T16:27:45.793Z
Duration: 45 min
Description: W6/D5 Chest + back + core

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

Rebecca

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

Last day of the 6 week program is completed!!

Cynthia Bartek

During the supersets, are we breaking in between each super set? Or once we finish one superset we automatically jump into the second set? Hope to hear from you! Thank you!

Bianca

Great 6 weeks doing the WW workout! On to the next one.

Zeina

* 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

Sofie

I am tired something’s I had to do less (the windmill!)

Veronica

Find the last exercise very difficult 😣

W1/D1 Cardio + legs

Like this work out. Not done this one for a while.

Did not think the eccentric pushups would do me in, but they kicked my but

Steve

W1/D2 Back + chest + core

Nicol

W1/D3 HIIT + arms

Charlotte

Nichole

W1/D4 HIIT + legs + core

Camilla

Thank you, super nice workout! ☺️🙏🏼

W1/D5 Chest + back + core

That last exercise windmills struggled with getting past 8 reps. Arms give out.

Destiny

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

W2/D2 Back + chest + core

Sabrina

W2/D3 HIIT + arms

Having an old leg press that is not free weights l, I do single leg presses which are crazy

Paola

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

W2/D5 Chest + back + core

Increased the weight and bands. Legs are shaking

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

Dani Smith

W3/D2 Back + chest + core

Mmm mmm the burn never hurt so good ❤️‍🔥

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

W3/D3 HIIT + arms

Marta

Leg day is one of the best days 🦵 🔥😊😁!!!!

W3/D4 HIIT + legs + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D5 Chest + back + core

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