Name: Playbook - Magnus Lygdback - W3/D3 Back & backside shoulder
Uploaded: 2023-01-02T04:13:42.060Z
Duration: 50 min
Description: W3/D3 Back & backside shoulder

Jaybird19

Gary Rankin

💛💯🙌Awesome have Superhero Dream All Come TRUE Day Alway's!!

Edward

Such a great workout!  Lots of concentrated movements.

Shane

Anthony

Minerva

I feel great 😊 💪🔥🏋️‍♀️!!!!

Willard

Steven

John

Never Give Up Ever!!! You Can Do This too you are that SUPER!!!

Love back day- rope pulldowns are shockingly effective. Thanks for the great workout Magnus!

Chris

Love this batman training. I plan on repeating the whole program twice more

Juan 

Strong session. Headphones died so didn’t do any sprinting! Hopefully have better luck tomorrow.

Henrik Drøscher Hansen

Carlos

Mathias

Might have been the hardest workout yet. I really maxed out on the sprints knowing that we had a workout ahead with more sets than last week. Really changes the pace and intensity of a normal back workout!

Roger

Another level! Feeling the transformation. The extra reps are wild

Jason

Christopher Winroth Möller

Jeppe

Great workout. Good to be back to Batman after the cut challenge. 😁

Melinda

Christer Madsen

Ericka

Really had to pull more than expected on those v-lifts

Charlie Micames

Cliff

Christine

Andreas Bäckström

Amazing, straight out of lockdown into it!

Ngahiriwa Rauhina

Struggled sleeping during the week but I’ll get another session tomorrow. Finish on a high!

I don’t have the weight machines at home, but substituted some of the back exercises where machine is required. Great workout! 🙏🏾✨

Peter Karby

Max Wood

Rosie

Really strong session. Couldn’t sprint today but I’ll be on it tomorrow! Onto tomorrow to finish the week strong

Patrick Gilmore

Pontus Starck

Rocco Rotondi

Vitali Gusatinsky

Hayden

Michael Erichsen

Did all I could with the bands & dumbbells I have at home. Great workout! I’m feeling a bit sad / irritated missing the gym today so it was tough for me to want to finish - but I did it! Thank you Magnus. I hope all is well.

Rhiannon

Justin Hruska

Scott Allison

Pull hard today and make sure not to skip the conditioning. You should be increasing weight this week. Come on team!

- 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

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Feet together and back slightly bent (straight not curved) 
- Pull down quickly extending hands past hips

Cable pull downs with rope

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

Back fly machine

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench "V's"

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W3/D3 Back & backside shoulder

Love the program. Just started Batman.  Can’t wait to see the results

James Reyes

Added a 4th set to the first first 2 exercises and incorporated a a booty band warm up. Loved the Box Jumps 📦

W1/D1 Legs

Very nice. I pushed myself with each set to see where I’m at. Really impressed.

Antonio

Norman

W1/D2 Chest

Sami

That abdominal superset really killed at the end 🥴

Miguel

W1/D3 Back & backside shoulder

Faisal Patel

Cristina

W1/D4 Arms & outside shoulders

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Tommy

W1/D5 Cardio & legs

Brad

Mike

Clap push ups were a challenge.. something to look forward to conquer.

W2/D1 Chest

Wendlin

WonderWoman

W2/D2 Back & backside shoulder

Good use of combo sets. Really pushes it!

W2/D3 Arms & outside shoulders

Subbed hack squats for the leg press, so my glutes are toast

W2/D4 Legs

I would rather do 100 pushups than run for 20 minutes. Today, I got to do both. I misinterpreted the one arm ball presses and did hand-on-medicine ball pushups. So 64 of those, then my burnouts. Fun workout...

W2/D5 Cardio & upper body

Alejandro

W3/D1 Legs

DOA 10/10 definitely earnt the protein smoothie

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

Donald Lozon

W3/D4 Arms & outside shoulders

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Daniel

W4/D1 Chest

Good back workout hitting the majors areas.

Matt

W4/D2 Back & backside shoulder

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W3/D3 Back & backside shoulder

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