Name: Playbook - Magnus Lygdback - W1/D3 Back & backside shoulder
Uploaded: 2023-01-02T04:13:41.862Z
Duration: 45 min
Description: W1/D3 Back & backside shoulder

Michael

I am enjoying these workouts in the most exhausting way.

Corey

Amie Huster

💯💯💯☀️🤙Never Give Up YOU EVER Keep Going & Stay with the Dream Never Give Up Ever!!

Edward

Easton

I’m adding the final supersets from cut program to make it burn a bit more!🔥💪

Pedro pablo

Kyle

So far I appreciate these focused and steady sets. This series make it easy for me to stay consistent and connected during these busier holiday times.

James

I'm so sweaty my girlfriend said I look like I just got pushed into a pool.

David Skuppin

Shane

Anthony

Andre

Built up a great sweat during this workout 🏋️ 💪🔥🥵😊!!!!

Willard

Rodney

Miguel Angel Lopez Navarro

great workout tough but push through the pain🔥🔥😤😤

Steven

Awesome workout as always. Added 6 rounds of shadowboxing to finish off workout.

Chris

Def had me pouring sweat on this one !!!👍

Matt

Just want to know what kind of stretch should I have to do after workout. Thanks

eljavierj

Cheers Magnus,

Go any new programs coming soon? Specifically 12weeks?

Gary Rankin

So exited for this program! Brutal and good so far ! The motivation is on top

Henrik Drøscher Hansen

Nikolas Souza

core work outbwas a killer good work out butb

Ross Gault

Maxuel Montjoy

I think Magnus is secretly trying to kill me with the ab workout 🤣😂

Justin

Oh man this was a tough one but a great one!

Sean

Bradley

Mike

Great workout, switchblades are definitely a surprise killer

Roger

Mathias

Josh

Fredy Soriano

Leigh Searles

This was a great workout. The core exercise were a killer.

Yordana

Tough one today but well worth the grind, abs aren’t thanking me that superset though…

Eden

third workout of the program and i am honestly feeling better every day.

sergio

Great one! Slowly adapting to the challenge!

Wan  Zafran

Great workout.  Had to improvise bands for the machine fly’s but got the job done!

Bryan

Arian Faria

Building our backs today. Please share your progress with me on IG @magnusmethod and i'll aim to repost!

- 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

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Feet together and back slightly bent (straight not curved) 
- Pull down quickly extending hands past hips

Cable pull downs with rope

- Sit up with a straight back 
- Accelerate backwards and squeeze your shoulder blades
- Lower gradually

Back fly machine

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench "V's"

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W1/D3 Back & backside shoulder

Missael

My favorite workout of this group and I am not usually a fan of legs.

Great beginner leg workout for someone who usually dreads working out legs!

Daniel

W1/D1 Legs

No need to use a blender for shake, my arms and chest vibrate so much just holding it will be enough, great workout

Robert

Tough, but good workout. I love the rest timer, keeps me honest so I get a better workout.

Ryne

Shoulder press and dragon kicks killed me 🤘🏻

W1/D2 Chest

W1/D4 Arms & outside shoulders

It’s a good workout to end the first week on.

W1/D5 Cardio & legs

Push, push, and more push. Great start to week.

W2/D1 Chest

Gabriel

Ingrid

W2/D2 Back & backside shoulder

Solid arm workout. Especially the last two super-sets.

Good use of combo sets. Really pushes it!

W2/D3 Arms & outside shoulders

W2/D4 Legs

Very good end of the week work. Cardio and some good bodywork.

Simple movements and workout. Felt like an active recovery workout more than anything.

W2/D5 Cardio & upper body

Alejandro

W3/D1 Legs

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

💛💯🙌Awesome have Superhero Dream All Come TRUE Day Alway's!!

W3/D3 Back & backside shoulder

Donald Lozon

W3/D4 Arms & outside shoulders

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Fantastic chest workout. No rest and pushes the sets and reps!

W4/D1 Chest

Good back workout hitting the majors areas.

W4/D2 Back & backside shoulder

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W1/D3 Back & backside shoulder

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