Name: Playbook - Magnus Lygdback - W2/D3 Cut - Back & rear delt
Uploaded: 2023-10-09T14:34:39.080Z
Duration: 45 min
Description: W2/D3 Cut - Back & rear delt

Juan

Marie

Shai Malka

Great workout, really gets the shoulder blades

Greg

Nicol

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!!

Michael

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.

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

- 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

Kyle

Start of the first day. 
Feeling good with it

Tomas Hennerfors

W1/D1 Cut - Legs

Kirk Skinner

It was really great. First training since a long time…feels great!!

Jonas

Prepping for whatever 2024's kickoff has in store. I forsee a deluge of dragon kicks and mountain climbers in my future.

Wendlin Jonas

W1/D2 Cut - Chest

These are effectively tough workouts when done to the “T”.

Artur

Reda Ait Salah

W1/D3 Cut - Back & rear delt

For the gym, it would be nice to combine the superset with exercises that I can do at the same equipment. It is almost impossible to go back and forth between two different machines at the opposite end of the gym.

Terri

The skull crushers was confusing. The description says 90 degree angle but in the video magnus goes beyond 90 degrees by going beyond his head

Donald Cochran

W1/D4 Cut - Arms + Outside Delts

Bogdan

Joisce

W1/D5 Cut - Cardio

Good workout again ! Felt easier than last time, but still good!

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

Johno

W2/D1 Cut - Legs

W2/D2 Cut - Chest

W2/D4 Cut - Arms + Outside Delts

I had to put some rowing and some elliptical in there as power walking side is not the best for me.

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!

W2/D3 Cut - Back & rear delt

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