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

I'm exhausted.  It was a very good session

Murphy

GAGE

Vincent

Melinda

Milan

Jobbigt för en otränad norrlänning 😅

Mattias Rekonius

Elisee

Fagner

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

Welcome to my 7 Day Trial Program!

Marcelo

Really nice actually can feel my legs now 😅😅😅

Jeröme

Day 1 - Legs

John grillo

Day 2 - Chest

If it’s not challenging I suggest upping the weight

Cassia

Det var kämpigt, nu börjar benen att fungera efter benpasset för några dagar sedan 😅

Day 4 - Arms + Outside Delts

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

This is very challenging, if it isn’t your probably doing it wring

Jobbigt, armarna kroknade så de två sista övningarna var intressanta när armarna gav upp😅

Day 3 - Back & Rear Delt

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