Name: Playbook - Magnus Lygdback - W2/D5: Back & Shoulders + Core
Uploaded: 2023-01-02T04:13:42.013Z
Duration: 50 min
Description: W2/D5: Back & Shoulders + Core

Yvonne

Shane

Anthony

Natasha

Faisal Patel

Matt

Caution: May result in an appearance change resembling James McAvoy. 💪🏻🤙

Dollie Darko

I feel wonderfully pumped up 😊🔥💪🏋️!!!!

Willard

Kaspar

Nicole

Is there a non-machine version of the flys? My gym doesn’t have that machine

tw_becca

The Dragon Kicks take me out every time!!! 🔥🔥🔥

Mika Terrell

Radek

Hamza

Favorite routine so far!! Works out every back and shoulder muscle✅

Luis

Christer Madsen

Ingrid

Gary Rankin

Erik Kullander

Definitely feeling the beast mode 💪💪💪

Michael

Charlotte

Ronda

Peter

Second week - net yet a beast but on the way

Mathias

JDGL84

Dimitar

One- question loving the program and definitely leaning up, but it seems like emphasis is more on cutting than it is on building muscle. Is that correct? I also am just 2 weeks in and know a lot of programs have to build up a base. I was just curious though if that was the goal. The sprints and everything at the start of these workouts are brutal, drenched in sweat before even starting the weights.

Ryan Hays

Christine

Back on track today. No walls. Definitely ready for a rest.

Daniel Crespino

Lækker træning😍 gym rings n' elastic band works as well 💪🏻

Thøger

Ngahiriwa Rauhina

A lot of fun. Weights getting easier, conditioning is improving, it’s all starting to come back.

Max Perry

Kristina Tan

Great workout, Magnus! I love the ab workouts! 👍🏻

Chris Pittner

Just me still improving getting use to this workout sometimes I can’t get to certain machines I let that defeat me sometimes but whatever I do t get to that day I’ll add to next days workout again thank you sir for putting this together much appreciated

Angel Quinones

Ricardo

Fábio Abilel de Melo

Ok struggled a bit with motivation today.

Jonny

Rocco Rotondi

Tiffany Mete

Nicolas

Matt Broad

Dallas Barnett

Relf

Janelle

Let's finish out the end of week 2 strong! Hitting the upper back and shoulders today. Should start seeing the James McAvoy Beast look soon! 

Keep me updated on your progress!

- Jog on a treadmill or outside for 4 mins

Treadmill warm-up

- First two sets are 90 sprints with 60 second rest 
- Second two sets are 30 second sprints with 30 second rest

Treadmill sprint

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Straight back, not curved 
-  Squeeze your back at the top of the rep

Barbell row

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

Back fly machine

- 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

- Feet together with firm, straight posture 
- Slightly bent arms, raise them above your shoulder line 
- Don't swing or go too heavy 
- Release slowly

Lat raises (side shoulder raises)

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

- Keep position steady while arching your back. 
- Elevate to the tips of your toes.

Cat Plank

W2/D5: Back & Shoulders + Core

Took a hiatus and it’s as tough as I did it the first time. 💪🏻🤙

Felipe Gudino

Tough because I’ve been doing more weight training for a while. Needed this though

W1/D1: Legs + Core

Jeppe

After a hiatus I forgot how painful this was and missed it. 👍💪🏻

Edward

W1/D2: Back & Shoulders + Core

W1/D3: Chest & Core

W1/D4: Arms + Core

Roberto

W1/D5: Legs + Core

W2/D1: Back & Shoulders + Core

Good workout. Slightly mad at myself since I got a little sloppy with my form. As a result I felt a small shock in both of my arms at some point in the workout. Overall, nothing to worry about, just gotta be more focused on how I do some of these workouts 👍

W2/D2: Chest & Core

Ich mag die Abwechslung 
Nicht immer die gleichen Übungen beim Workout 🥰👍🏻

Solid workout! Feeling much better than how I felt yesterday. Good workout vibes today!

Starting to see small improvements now. Cant wait to see the progression by w6

Paul

W2/D3: Arms + Core

Aurora

W2/D4: Legs + Core

W3/D1: Chest & Core

„ Can u feel the burn?!“ 🔥🔥🔥

W3/D2: Arms + Core

W3/D3: Legs + Core

W3/D4: Back & Shoulders + Core

W3/D5: Chest & Core

W4/D1: Arms + Core

This workout was the most complete yet. Feel great after.

Antonia

W4/D2: Legs + Core

W4/D3: Back & Shoulders + Core

It was great but for some reason the app wouldn't let me edit the lbs or reps when doing the workout. I would have to close it  and reopen the app to get it to work.

OSMEL ALVAREZ

W4/D4: Chest & Core

W4/D5: Arms + Core

W5/D1: Legs + Core

Feeling my legs from yesterday. Great workout for the Back and shoulders

W5/D2: Back & Shoulders + Core

After illness tough workout 🏋️‍♀️

W5/D3: Chest & Core

W5/D4: Arms + Core

W5/D5: Legs + Core

Es wird nochmals Gas gegeben für die finale Woche! 💪🏻🏋️‍♀️🙌🏻🙌🏻🙌🏻🙌🏻

W2/D5: Back & Shoulders + Core

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