Name: Playbook - Magnus Lygdback - W2/Day13: Back + Outside Shoulders + Back side shoulder
Uploaded: 2023-10-09T14:34:39.144Z
Duration: 45 min
Description: W2/Day13: Back + Outside Shoulders + Back side shoulder

Amman

Kirill

Today was a real killer can’t lift my arms anymore basically crawling home

Eric

Aoife Clarke

Sofia

PÄR KNUTSSON

Anthony

Leigh

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

Johno

Alexis

Steve

I’m feeling great 😊 💪🔥🏋️‍♀️!!!!

Willard

Michael Eden Olsson

Brandon

I love hitting back and shoulders, and this workout does nothing to weaken that love.

Kristopher Shelton

Today is my birthday so getting home for a piece of cake. 😋 This is burning in the shoulders. 💪🏼 Skipped the threadmill due to the fact that I already train a lot of hiit.

Melinda

Jesse

Juan Pablo Lea Plaza Soruco

Josh

Regan

Tristan

MY….SHOULDERS….ARE…..BURNIIIIING! In a good way of course.

It was amazing! Being on my 3rd week I feel my body getting used to the excersises. Is there anyway to have my body not get used to it and feel the difficulty again? Anyways it’s a great workout thanks a lot! Have an awesome day.

Angel

Jacinto

Mark

Ciro

Mike

James Nowotny

Martin Grönwall

Paul Lally

Max Wood

Love the superset for shoulders at the end

Steven

Hard but good workout this morning 😀👍💪

The lat pullups are a killer ending. Not a good one to after leg day

Charlie Micames

Failure for my part, i was talking to much with my companion and i had only 1h in the gym.

Andreas Bäckström

Danny

Nothing wrong with the workout 🏋🏽‍♀️ it’s just an off day..

Firas

Carlos

Maurizio

Should have alternative exercises i.e of shoulder pain

Morten Hatlevik

Kristina Tan

Sometimes I can’t find the right grip for the seated row.  I’ve used the rope/webbing grips but the spacing isn’t right.  Can you suggest a min alternative way of doing that set?

Sean

I think 90% of the weightloss is water after workouts like this…. But i’m fine with that 👍🏻💪🏻

Simon Öhlund

Marek

Christer Madsen

Assad Fehmy

Riktigt bra träning idag😀👍💪💪

Christine

Beth

Day 13, you remember this one. Back and outside shoulders with sprints as your cardio HIIT. We're using workouts like this one to create that "V" shape. Get after it!

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

Cardio HIIT Treadmill Sprints

- Use a machine
- Explode down slow and controlled going back up

Lat Pulldown

- Start in a seated position, knees slightly bent, back straight
- Draw cable in towards your abdomen
- Slowly release

Sitting Cable Row

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Straight Pulldown

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight

Dumbbell Windmill

These last two exercises are all about hitting the arms. You'll do 12 reps of lat raises followed by 12 reps of straight raises for 4 rounds! 60 seconds rest in between rounds!

- 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

- Start in a bent over athletic stance
- Dumbbell in each hand
- In one motion swing dumbbells up overhead
- Bring down using the opposite motion

Straight Raises

Shoulders and Arms Superset

W2/Day13: Back + Outside Shoulders + Back side shoulder

Now I’m understand how Alexander got those abs🙌🏻🥵🥵🥵🥵

Max Seppälä

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

W1/Day1: Cardio HIIT + Legs + Core

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

Mathias

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Simon

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

Fantastic leg day. Went lighter to help recover for long distances

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

Carl Carlsson

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

W3/Day18: Back + Outside Shoulders + Back side shoulder

Great pump. Went lighter on a few to recover for long run.

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Fabian

Wish Tarzan workout continued after 28 days… Please 🙏🏼

Patrick

W4/Day23: Back + Outside Shoulders + Back side shoulder

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W2/Day13: Back + Outside Shoulders + Back side shoulder

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