Name: Playbook - Magnus Lygdback - W6/D5 Chest
Uploaded: 2022-05-26T20:45:18.410Z
Duration: 45 min
Description: W6/D5 Chest

An absolutely amazing program! So excited to say I completed it and looking forward to doing round two!🤘🏼

Ian Horn

Finally finished! What an awesome program. I started at 193lbs, having not worked out in 3 years, and now I weigh 199lbs and get complimented on how I look like the old me again. Thanks Magnus for teaching us your Method. 10/10 would recommend to a friend, and have.

Cole

Derren

James Nowotny

After 2+ years of a poor exercising routine, these 6 weeks have got me feeling amazing both inside and outside.  Definitely shooting photos soon of the results!  Thank you Magnus for this amazing program 🙏🏻

Victor Torres

Awesome training program. 🫶🏼💪🏼

Melinda

Francis D

John Pospisil

TINI

Ed McCready

Aaron

The results of this program have been incredible. Too excited to keep going!!

Alec

Mike

And we're done! So I guess I can count myself as a viking now 😁

David

Logan

Was a great experience , can’t wait to start the other workouts

Antonio

I did the chest days more as mobility days, I'm not allowed to do chest/front shoulder exercises still due to a shoulder problem, so please note I have cheated a lot in that sense 😉 I'm just clicking done so I can restart later. But I did what I could, and I loved this program that was much more doable and "friendly" than I first thought. Thank you for another great program! 🧡

Charlotte

Congrats everyone! We’re all Vikings now.

Loved this program so much! After a brief but gnarly bout of covid, this was exactly the kick-start I needed to jolt my health and motivation right back. Never skipped a workout and got my nutrition on point and even gained a few pounds of muscle while keeping ab definition. Can't thank you enough Magnus! Now onto Tarzan!

Chris Cecile

Finished The Northman challenge! Feeling transformed!

Josh

Awesomeeee!! All 6 weeks complete on my 41st birthday!!

Mika Terrell

Penelope Hoshide

Vikings status level 1 completed…Need to keep leveling up!

Sean

Started as a regular ass lady and leaving it a Viking…🦾

Jenn Daniel

Keegan

Finished the challenge, so happy to do it. I'm feeling way better than i felt in months. Thank you Magnus for this challenge. You Rock 🤘🏼

Filipe Patrocínio

Late but I finished, till the next challenge 🙌

Irene

Challenge complete. I would like to thank Magnus for putting together one fantastic programme and being an inspiration for us all 🙌

Hayden

The Northman program was a lifeline for me. It helped me deal with the loss of my Father and be a happy  caring Father to my two boys. My 6am schedules with Magnus in the Batcave from the other side of the world will be a memory that gives me great joy. Thanks for everything Magnus keep creating these incredible programs.

James

Done and dusted. Great challenge, Magnus. Thank you.

Max Perry

I really enjoyed this challenge!Hats off Magnus this is a fantastic workout 🏋️‍♀️ 💪🏽💪🏽

Nicolas Briones

Woohoo! Challenge complete. Thanks Magnus. 🙏🏻

Mark

We did it!!!! : D Amazing work everyone!!!

Stéphanie

Day5 Chest
 
- Warm up Assault bike 5-10min
- Rotator cuff with Super band band A Out rotation10x B in rotation 10x
- Dumbbell press 10x4
- Incline benchpress press 10x3
- Dumbbell flys flat bench 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

Dumbbell bench

- 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

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

- 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

W6/D5 Chest

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