Name: Playbook - Magnus Lygdback - W2/D3 Cut - Back & rear delt
Uploaded: 2023-04-20T16:27:45.660Z
Duration: 45 min
Description: W2/D3 Cut - Back & rear delt

Fagner

Milena Deneno

Awesome! Could only hold for 20-25 seconds though!

Manny

Simon

Paul Wyon

Michael Eden Olsson

It ain't getting any easier, this! Looking forward to the rest!!

Cristina

@le!

James Reyes

Kenton

Kellen Riley

Willard

Matt

Stefan

Terrible ugggh I hate getting a good workout

Dullah

Brad

Great workout. Very challenging for me to do the pull-ups. I try and push myself but I use assisted moves. I use my legs to push up, and slowly bring myself down.  Keep doing even if you need assistance.  Don't skip.

Timothy Hamon

Abeer

Ciro

Leigh

This day felt great! Back day might be the most fun day (even though I'm gonna feel it later).

Dafaga88

Cody

Why is it Hollow Hold is tougher than in W2 than W1?!

Jung

Shawn

Matthew

Hell yeah! Great workout! Fact that I’m doing pull ups gets me every time! Thank you!

Tarik

Great. One suggestion/note I’d have is that it would be great if there was the ability to input weight values to record for future weeks.

Michael

Sebastian

Jnyce

Rough ,since my whole body is sore after getting back on the program after being out a whole week. Definitely recommend easing back into the program to avoid injury. Although I didn't perform to the same intensity, the workout was still performable and enjoyable.

Elias

Managed to get thu it again with a bit of improvising.Sometimes equipment is being used by others in the gym,so you have to reshuffle the order a bit.

Robert

Caroline

Absolutely awesome. Thank you Magnus💪🏼

Hamza

Had to pick lighter weights to keep a good form!

Pranay Sinha

Brody

Mathias

31961Scott!

Super great but I cannot do the pull ups whats the technique and what is the alternstive for pull ups. Thank you

Sarah Karina

Rhiannon

Patrik

I wasn’t planning to do back today but since every leg machine was occupato at my gym today, and I mean EVERY one, I had to switch gears. But no matter, It was a fantastic workout! I feel ready for the day ahead!! 

Thank you Magnus!

Kendi

Jalil

Good burner, with some upright row add-in, and a few extra cross crunch

Tiberiu

James Nowotny

Aaron

Henry

Need to work on my pull ups and hollow holds, otherwise got it!

Mark

Its a good training today compare to yesterday. I think i need some adjustment next time for my chest day. Thx coach

Dominic

- 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

W2/D3 Cut - Back & rear delt

Couldn't even finish first day haha! My legs just gave out on the cat plak! Does anyone have advice for someone like me?

Daniel

Anna

Cat plank är lite för lätt, kanske vanlig planka istället ? Annars ett roligt benpass. För en gångs skull 😄💪🏻
Calle

Carl Magnus

W1/D1 Cut - Legs

Definitely not a beginner workout. If your new to the abb exercises, I would recommend modifying them until you build yourself up.

Greg

Kate

W1/D2 Cut - Chest

Ann-Sophie

Johno

W1/D3 Cut - Back & rear delt

W1/D4 Cut - Arms + Outside Delts

great workout!!! feel that heart rate go up!!

Steven

Chris

W1/D5 Cut - Cardio

Injury kept me from finishing today but will make sure I do it all next time

Tiina

Can’t believe but it was less harder than the first one still heavy but I can handle it better

Alma

W2/D1 Cut - Legs

Could barely do the core workouts but that’s ok

Good set, last core set was not my best set 😂

W2/D2 Cut - Chest

Getting stronger than week 1. Week 1, I couldn’t do the side plank now I did every rep of every set.

Jonathon

W2/D4 Cut - Arms + Outside Delts

30min mechanical tread mill, 15min dynebike, 15rowing.. sweat amount is unbelievable

Miikka

Did an hour at the dog park walking 3miles in snow/14degree weather and moved kitchen cabinets for an hour. Calling it good!

John

tw_becca

W2/D5 Cut - Cardio

W3/D1 Cut - Legs

Feeling much stronger at this point. Great workout

W3/D2 Cut - Chest

great workout!!! good way to start the week!!

W3/D3 Cut - Back & rear delt

W3/D4 Cut - Arms + Outside Delts

Mary

W3/D5 Cut - Cardio

Time was against me, did it in 40 minutes and now im light headed, dizzy and white as a Ghost haha Dad Life on Monday.

Jaybird19

W4/D1 Cut - Legs

it was not easy but a great and challenging workout!! Let's get it🔥🔥💪

W4/D2 Cut - Chest

Gary Rankin

W4/D3 Cut - Back & rear delt

W4/D4 Cut - Arms + Outside Delts

W5 D5 and I feel fantastic. Physical condition improved, leaner muscles and ready to take the next challenge! Thanks Magnus!

W2/D3 Cut - Back & rear delt

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