Name: Playbook - Magnus Lygdback - W2/Day13: Back + Outside Shoulders + Back side shoulder
Uploaded: 2023-01-02T04:13:42.203Z
Duration: 45 min
Description: W2/Day13: Back + Outside Shoulders + Back side shoulder

Leigh Searles

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 Ölund

Marek

Christer Madsen

Assad Fehmy

Riktigt bra träning idag😀👍💪💪

Christine

Beth

Nicolette Daniel

Wednesday workout!!  Done 👊💪! Thank you Mag!!

Nu är man förberedd för julmat 😀👍💪💪. God Jul🎅🎄

Love the supersets!  Feeling strength in my core.  Attempting to increase weight through each four day rotation, but not sacrifice form.

Shawn

Allways nice to workout with your program

As always - the combination closing with killer shoulder workout — awesome

Eduardo

Hayden

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

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Anthony

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

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

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

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

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

Martin

W2/Day11: Cardio HIIT + Legs + Core

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Good way to finish, start again on Saturday

Dexter

W2/Day14: HIIT + Arms

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Jonathon

W3/Day16: Cardio HIIT + Legs + Core

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

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

W3/Day19: HIIT + Arms

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

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

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

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

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

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

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

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