Name: Playbook - Magnus Lygdback - W3/D4: Back & Shoulders + Core
Uploaded: 2023-10-09T14:34:39.154Z
Duration: 50 min
Description: W3/D4: Back & Shoulders + Core

Dragon kicks are a killer for the abs, and hard to master right technique. Workout went well.

Melinda

Backs shoulder and abs are wiped out! Great!

Amman

Alejandra Romero

Dollie

Daniel

Yvonne

Anthony

Jeppe

Shane

matt

Great workout, feeling great & pumped up 🤗🏋️‍♂️💪🔥!!!!

Willard

James Reyes

Kaspar

tw_becca

Jack

Mika Terrell

Oh man I love doin the dragonfly 💪🏼

Hamza

Went a little lighter today after the killer leg workout from yesterday😵. Still got in a good sweat though.

Luis

Christer Madsen

RandlinBrazil

Love the exercises just need to be able to track progression with reps, sets and weight. Would also be nice to have a image showing body parts being workout 🏋️‍♀️

Michael

Veni, vidi, vici. I did my back day with high reps-20 to 25

Andreas Bäckström

Mathias

Ready for a rest day. Three weeks almost done. 😅

Daniel Crespino

Kristina Tan

Stalling on some of the core exercises. Getting to about 8 reps on dragon kicks, and can't seem to push through that wall. Is there another exercise I can do when I hit that point to finish the rep count and build strength so I can eventually smash out all 15?

Luke

Chris Pittner

I warmed up with a rowing machine instead of a bike. Thank you Magnus!

Rhiannon

I’m feeling much better in this week. Thanks

Fábio Abilel de Melo

Last workout in this program gave me Epilepsy, still well worth the price once I where released from the hospital

Erik Kullander

Rocco

Great ab workout today 💪🏻💪🏻💪🏻

Matt Broad

Janelle

Super sore from leg day yesterday, I always seem to be very sore after leg day on this program as well as the the Tarzan program and it last 3-4 days afterwords, is there something I can do or take to help lessen the time of this or help with the stiffness that comes along with it?

Emily

Andrés

Dino

Gabriel Gurrola

Everardo Ruíz Marin

I prefer the deadmills/sprints as a first exercise to the bike. Hard to build that HIIT feeling without a more intense cardio, but overall one of my favorite routines!

Orest Alickolli

Jeanette

Jon Evans

Max Wood

Scott Allison

Sania

Building and sculpting the upper back today! 

Send me your Beast-mode! #magnusmethod

- Nice controlled pace
- You can use a stationary bike as well

Bike

- Accelerate as your pull down and slow to release 
- Squeeze your back at the top 
- Don't swing, control your posture

Wide grip lat pull down

- Row on bench is fine as well
- Accelerate the pull then release slowly 
- Keep the back straight (not bent) 
- Squeeze shoulder blades

Seated row

- 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

- 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

- 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)

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow
- Beginners 3 sets of 10 repa

Rotational switch blade

- 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)

W3/D4: Back & Shoulders + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

It was a good workout all together. My belly fat got in the way of full rotation, but overall, I got the hang of it, and I think I did pretty good.

Monini

Almira

W1/D2: Back & Shoulders + Core

Gary Rankin

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Christopher Uhey

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W3/D4: Back & Shoulders + Core

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