Name: Playbook - Magnus Lygdback - W1/D3 Back
Uploaded: 2024-05-06T20:45:07.080Z
Duration: 45 min
Description: W1/D3 Back

Matthew

Evan

This is the first back workout that has made a visible difference

Genifer

Gabe

Ed McCready

Annaleis

I have an ass for the first time in my life!

Awesome back workout. Rolling tucks are quite relaxing.

Amman

I love these routines I have completed many of Magnus’s programs and what I love is that you get a great overall workout but you still have energy left to face your day the intensity of his workouts are perfect

Rachel

Solid workout. I add in 4 sets of pull ups for good measure.

Joel

Another sound thrashing. Good workout. I have never done about half of these so I wasn't sure where my 8-10 rep failure weight was, but I added some extra sets to really burn myself out. I'll go a little heavier next time. Great stuff!

Jason

On a day off. So had time to complete all sets. Very cool way of engaging every, single, shoulder muscle

I feel more energized after these workouts than before, never experienced that before

Breaking back in after a chest infection.

Chris

Alejandro

Martin Grönwall

Quentin

yoppeekieyahmf

I feel my stamina is getting better. The weight lifting wasn’t that hard. But the other moves were a bit difficult. But we got it

Roma

Sefton 

As always excellent sequence and exercises. I’ve read comments where some felt this routine didn’t target the back. I respectfully disagree. As a very experienced lifter, these exercises work if you slow yourself especially in the eccentric contractions you will be able to feel your back muscles at work

Great Workout. I need to be consistent and I’ll see the progress

Usman Mozumdar

Natasha

W1D3 - I thought this was back!?! Core on fire, bro.!

Chris Fricka

Kiya

Marek

Jason Ellis

Good work out. Don't really feel like my back has been working but will tomorrow it was the same for the cheat day. Only one I couldn't do was the end core exercise so I did some sit ups instead. Overall very good work outs keeps me wanting to go back to the gym.

Philip Malpass

Zach

William

I can not do dumbel rotation. I have a problem with my wrist. It would be great to have alternative here.

Josef

Daniel Barber

Would you mind clarifying one constitutes one rep w the kneeling halo? Once around the head = 1 or once around the head and back =1?

John

It's definitely my favorite workout of the week.

Connor

Can‘t do the rolling one tuck because of my injured neck.
But i like the traing as well

Petra

Scott

Jack

Eric

Gary Rankin

Nathan Kempson

Guillaume

Steve

Tara

Great workout. I like that there is cardio in the beginning and abs at the end. Truly makes the workout much harder in a meaningful way

Christian

Day3 Back

- Warm up Rowing 5-10min
Banded Combo 
- Straight arm pulldown 10x 
- Wide upper back pull10x 
- Lateral wood chop rotation 10x on each side x1round

- Farmers walk Dumbbells/Kettlebells 30steps x3
- latpulldown Wide grip 10x3
- Alt. Standing row 16x3 (8reps on each side)
- Straight arm lift/rotation 16x3 (8reps on each side)
- Dumbbell lateral t raise 10x4
- Kneeling Halo 10x3 
- Rolling one tuck 1min x3

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing (warm-up)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the band down engage your lats

Straight arm pulldown (banded)

- Loop your band around a stationary object just above head height
- Grab the band with your hands
- Pull the band  towards your face with elbows flared outward
- Keep movements controlled

Wide upper back pull

- Loop your band around a stationary object at roughly chest height
- Grab the end of the band with light tension on the band with slight bent in your arms which are in front of you
-Rotate way from the attachment point adding tension to the band
-Rotate back to the starting position staying deliberate and controlled in your movements

Lateral wood chop rotation (10 each direction)

Banded combo

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers walk (30 steps)

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

Lat pulldown

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows (8 each arm)

Dumbbell rotation (8 each side)

Dumbbell lateral t-raise

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kneeling halo

- Lay on your back with your hands at your head
- Perform knee tucks as you roll slowly from side to side

Rolling one tuck

W1/D3 Back

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Melinda

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

W1/D1 Legs

The bench workout was really good. Intensive with the short period of rest between sets, really got a nice pump.

Manne johnsson

W1/D2 Chest

The curl to failure and legkicks, kicked my butt! Great pump

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

I didnt think this hit my legs as hard as I thought it did till I was leaving

W2/D4 Legs

Why were the dragon kicks extra spicy today???

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

W3/D4 Chest

W3/D5 Back

Absolutely burning up today. My arms feel like they're gonna pop 😂

Definitely a good workout. Arms are smoked.

W4/D1 Arms

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

Brandon

Fabian

W4/D3 Chest

W4/D4 Back

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

Legs are definitely feeling it. Last day tomorrow glad I've done most of the work outs. Going to take a few extra days of to recover then start a new work out to change things up

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W1/D3 Back

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