Name: Playbook - Magnus Lygdback - W6/D5 Chest
Uploaded: 2023-01-02T04:13:42.223Z
Duration: 45 min
Description: W6/D5 Chest

Jason

After finishing the program I can sum up: I've lost total 8kg of mass over 6 weeks, at the same time I was gaining 600-700g of muscle mass per week (at least over past 3 weeks). So in total I've lost circa 12kg of fat and gained 4kg of muscles. Awesome result!

Marek

Martin Grönwall

Very good, happy to finish this program but I did not see much results...

Carlos

I did it! Thanks for the incredible workouts, Magnus! This one has been my favorite series so far!

Sara

Solid chest workout. Few sets but hits the key focus areas.

Was a great program, Enjoyed it a lot thanks man!!

Cody Anderson

Loved this program even more the second time through. Now back to Tarzan. Thanks Magnus!!!

Chris

Last day! Loved this workout! Now on to the beast!

Holly

Made it to the finish line 💪🏻. Now to start “The Beast” 👌.

Dollie Darko

This workout was amazing, what a great difference from day 0! Also a confidence boosted workout with fun factor

Joem

Shane

Julen

Wow!  What a great 6 weeks! Thank you Magnus!  I'll be back to do it all again in a couple of weeks!

Merlyn

Faisal Patel

Great program, now what you recommend to do next?

Alejandro

Jacob Bjerre Johansen

This has been the best workout plan I've done in a long time!

Zach

I did it😀. Now Iam going to do it all again. Great workout program 😀👍👍👍

Tuan

Aldair

Great finish to a fantastic 6 weeks. I feel amazing 👏

Paul G Bateman

Steven

Willard

Awesome program!!!!  Tough and satisfying at the same time.

Saul

Loved the Northman workouts!  Gonna take a few days off then start Tarzan!  Thanks Magnus!

Shawn Mandel

Alvaro

David Skuppin

Eric

Made thru the Northman, it's was fun and a great learning experience. Let's see what's up next.

Robert

Jesse

I made it to the end , thanks Great program

Jeff

FINALLY READY TO AVENGE FATHER, SAVE MOTHER, AND KILL FJÖLNIR! But seriously, I'm so grateful for this program. This is the best I've felt, maybe in my whole life- and I won't stop here. It was the first time I ever approached my fitness in earnest and it was really inspired by seeing Skarsgard in Northman and Magnus' amazing work with him. Thank you Magnus, truly a great way to start my journey towards strength! SKÄL!!!

Alex

Austin

Last one... choosing the next program 😂😂😂

Dimitar

Jay Lomas

Jeremy

Thanks for the journey! Had a great experience. Feel stronger, better, healthier! Time for a burger.

Michael

Really good program, enjoyed doing something a little different. Used it as a cut and am down 5 kilos and look way more defined, without losing too much strength in my lifts. Thanks Magnus, will definitely be trying another one of your programs! Well done everyone ✌🏻

Finally finished the Northman!!! 
Great workouts!!!

Ingrid

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

gaku

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

Dragon kicks (bench leg raises)

W6/D5 Chest

Here we go. Out of shape but here I am finished day 1.

Eileen

Love these workouts they really have the proper intensity and are deceptively challenging

Rachel

W1/D1 Legs

Nikolas Souza

Connor

Luka Stef

W1/D2 Chest

Genifer

Ed McCready

Grahame

W1/D3 Back

Haven’t felt this confident in a long time

Brent

Alexis

W1/D4 Arms

When we do the drop sets, do we need to increase the weight or drop the weight? Thanks for another great workout!!!! 💪👌

Milena Deneno

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

W1/D5 Legs

Shrey

Juan Pablo Lea Plaza Soruco

W2/D1 Chest

Matt

W2/D2 Back

Tyler

Clément

W2/D3 Arms

Threw in sissy squats on hack squat. Legs are tight!

Myles

Geomonster06

W2/D4 Legs

E LLM me l mmmm

W2/D5 Chest

Best workout i had since the start of this program. Pumped

Clinton Stallard

W3/D1 Back

Awesome, looking forward to the next one!

Steve

W3/D2 Arms

Can't walk properly, and it's à good thing.. 😜

I think it's the first time I wasn't absolutely destroyed by the last exercise. Progress!

W3/D3 Legs

Finally the dragon kicks are starting to feel easier after 9 weeks

Wes Willgrubs

W3/D4 Chest

W3/D5 Back

What can I say? Another great workout 😇

Adam

W4/D1 Arms

Stir the pot is very hard for me, but the workout is great.

W4/D2 Legs

W4/D3 Chest

W4/D4 Back

W4/D5 Arms

Charles

Even harder visiting at 1 km elevation, lol. I am so grateful for this programming.

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Kellen Riley

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

W5/D4 Arms

Buzz

W5/D5 Legs

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

W6/D1 Chest

Always a good day in the gym with these workouts!

W6/D2 Back

Great burn, I can't straighten my arm fully I'm so pumped haha.

Really good workout. The reps for failure at the end are the “cherry on top!”

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

W6/D5 Chest

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