From Gold Medals to Gains: Olympic Swimmer Takes on Celebrity Trainer’s Beast Workout

From Gold Medals to Gains: Olympic Swimmer Takes on Celebrity Trainer’s Beast Workout

If you’ve ever wondered what a celebrity trainer’s workout routine looks like, then today’s your lucky day! I'm Magnus Lygdback, celebrity personal trainer and nutritionist. You might know me from my work with some incredible celebrities like James McAvoy, Ben Affleck, and Gal Gadot. 

Today, I'm thrilled to share one of my exclusive workout routines with you. Get ready to dive into the world of fitness as I guide Connor Dwyer (and you) through the James Macavoy chest workout that we did for The Beast, and stay tuned for some exciting insights into how I tailor workouts to fit specific needs and goals.

1. The Importance of a Proper Warm-Up

Before we jump into this celebrity trainer’s Beast workout and start building lean muscles, let's talk about the essential warm-up. It's the foundation of any good workout routine, ensuring your body is ready to perform at its best. In the video with Connor Dwyer, we kick off with a 10-minute warm-up. Remember, this phase is crucial to prevent injuries and prepare your muscles for action.

A proper warm-up is like priming your engine before a race. It gradually increases your heart rate and warms up your muscles, making them more pliable and less prone to strains. You might start with some light cardio, like jumping jacks or jogging in place, to get the blood flowing. 

Dynamic stretches that mimic the movements of the full body workout you'll be doing during are also a great addition. Remember to listen to your body and not rush through this phase.

2. Barbell Bench Press

Our first exercise is the mighty Barbell Bench Press. This exercise is a staple of any upper body workout for building a strong and well-defined chest. 

We're talking 8-12 reps and 4 sets with a 2-minute rest in between. Focus on proper form, keeping your shoulders back and chest forward. And remember, control is key.

When it comes to the Bench Press, many people make the mistake of going too heavy too soon. While challenging yourself is essential, it should never come at the expense of your form. 

Start with a weight that allows you to complete the recommended reps with proper technique. As you progress, gradually increase the weight. This approach not only reduces the risk of injury but also ensures you're targeting the right muscle groups effectively.

3. Incline Chest Press

Moving on to the Incline Chest Press. This exercise targets the upper chest, helping you achieve that sculpted look. You'll perform 12 reps for 3 sets, with a 2-minute rest between sets. Maintain a high chest and tuck those shoulder blades behind you for optimal results.

Incline exercises are fantastic for targeting specific areas of the chest. They help create a well-balanced and visually appealing chest shape. Keep in mind that it's not just about lifting the weight; it's about feeling the muscles working throughout the entire range of motion.

4. Standing Chest Cable Flys

To further engage your chest muscles, we've got the Standing Chest Cable Flys. Again, it's 12 reps and 3 sets with a 2-minute rest. Focus on the feeling of your chest working as you move through each rep.

Cable exercises offer a unique advantage because they provide constant tension on your muscles throughout the movement. This constant resistance stimulates muscle growth and helps you build a well-defined chest. Don't rush through the motion; focus on the squeeze and the stretch during each repetition.

5. Push-ups with a Clap and Regular Push-ups

In this combo, we kick it up a notch with Push-ups with a Clap followed by regular Push-ups. Perform 7 reps for 3 sets. Remember, the Beast’s Workout isn't just about lifting weights; bodyweight exercises are equally important.

Push-ups are one of the most effective bodyweight exercises you can do. They engage not only your chest but also your shoulders, triceps, and core. The clap adds an explosive element to the exercise, increasing the intensity. If you're new to this, start with regular push-ups and gradually progress to the clap variation as your strength improves.

6. Dumbbell Shoulder Press

Time to give those shoulders some love with the Dumbbell Shoulder Press. It's 12 reps for 3 sets with a 1-minute rest. Keep control of the weights as you press them overhead and focus on your form. Proper shoulder positioning is key here.

Shoulder exercises like the Dumbbell Shoulder Press are essential for building upper body strength and maintaining shoulder health. Pay close attention to your form to avoid unnecessary strain on your shoulders. Keep your core engaged, and don't arch your back excessively.

7. Abs: The Penguin

We can't forget about the core! "The Penguin" is all about sculpting those abs. You should aim for 40 reps. It's a challenging exercise, but the results are worth it.

A strong core is the foundation of a healthy and balanced body. It not only gives you that coveted six-pack but also supports your spine and improves overall stability. "The Penguin" targets your obliques, helping you achieve a well-defined waistline.

8. Active/Dipping Side Plank

Our last stop is the Active/Dipping Side Plank. We're talking 20 reps on each side with a 1-minute rest in between. This exercise is excellent for core stability and oblique strength. Keep those hips high!

Side planks are fantastic for strengthening your obliques, which are essential for a strong and balanced core. The "active/dipping" variation adds an extra challenge and engages your muscles even more. Remember to keep proper alignment and focus on your breathing throughout the exercise.

Key Takeaways

So, that was a day from The Beast program.Before we wrap up, let's recap what we've covered. The Beast Workout is a quick way to build muscle mass, staying lean and getting stronger. It’s designed to target specific muscle groups, allowing for focused and effective strength training. Remember, the key to success is proper form, control, and consistency.

But here's the thing, you guys. While this workout is a fantastic example of what I do, it's essential to understand that my approach is tailored to each individual. Just as I've adapted this routine initially for James McAvoy, and now Connor Dwyer, I customize workouts to suit your unique goals and abilities. Whether you're an athlete or someone just starting their fitness journey, I'm here to help you unleash your inner beast and achieve your fitness goals.

I hope you're as excited as I am to incorporate this routine into your fitness journey. If you want the full program or if you need more guidance or have questions, visit my website

Thanks for joining me today, and until next time, stay strong and stay motivated!

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