Name: Playbook - Magnus Lygdback - Day 3 - Back & Rear Delt
Uploaded: 2023-09-19T19:23:56.046Z
Duration: 45 min
Description: Day 3 - Back & Rear Delt

Tomas Thelin

Josef

Fagner

It was great this is third routine I did and I am looking to follow you up for my whole life hope I can get a good figure as a follower of you thank you very much 🙌

Dulran

It was good. A bit shorter than usual. I’ll do some extra!

Radha

I'm exhausted.  It was a very good session

Murphy

GAGE

Vincent

Melinda

Milan

Jobbigt för en otränad norrlänning 😅

Mattias Rekonius

Elisee

Can’t really do pull-ups yet. Is there a good substitute to build up to it?

Brandon

I’ve been wanting a switch up on my workouts . I like this .

Teena

Loved it! My favorite body part to work. A ways away from doing a pull up again, so modified. I was spent on the last 45 secs and ended at 30.

Kristin

Petra

- Treadmill warm-up
- Treadmill sprints

- Pull ups

- Seated cable row

Superset: 
-  Lat pulldown 
- Dumbbell row 

Superset: 
- Straight arm pulldowns
- High row

- Hollow hold

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Grip the bar with your palms facing away from you
- Pull up 
- Try to keep your lower body still (don’t kick to help yourself up)

Pull ups

Seated cable row

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

- Lean over a bench for support
- Dumbbell row with black flat

Dumbbell row ( 12 each arm)

Superset

- 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

- Standing position 
- Lean back with bar holding you slightly vertical (move feet further in front)
- Pull chest to bar and squeeze your back on the way up
(Beginners stand more upright)

High Row

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

Day 3 - Back & Rear Delt

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Simon

Welcome to my 7 Day Trial Program!

Katarina

It was challenging yet a good way to ease back into my workouts.

Susan

Day 1 - Legs

Bra. De känns som om alla bröstmusklerna fick sin träning.

Tommy

Ejae

Day 2 - Chest

If it’s not challenging I suggest upping the weight

Abner Cassia

Day 4 - Arms + Outside Delts

Great for something different. I gave it all I had for the 90s sprints. Feeling good.

Evan

Day 5 - Cardio

Känns bra i kroppen, hoppas inte jag får samma träningsvärk i benen som i första benpasset😅

Air squats about killed me! Great workout.

Day 6 - Legs

Every day i feel im more closer to finishing 💪🏻💪🏻the exercises

Mayelin

Day 7 - Chest

[EXTRA] Traveling Bodyweight Circuit

A lot of heavy shoulder work too. Would be nice within a super set to switch between shoulder and non-shoulder core with so you can actually max out your core rather than your shoulders giving out first.

Day 3 - Back & Rear Delt

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