Name: Playbook - Magnus Lygdback - W3/D5 Back
Uploaded: 2023-10-09T14:34:39.161Z
Duration: 45 min
Description: W3/D5 Back

Petter Stalin

Martin Grönwall

Wow incredible pump! Worked through it quickly!

Amman

Another week down, do you guy's feel Viking powered??? I'm looking good can't wait to see the final version of this series

Brandon

Fabian

The ab workout from yesterday training. Had my abs so sore that it hindered this training

Hans

Marek

Ed McCready

Intense! Love the consistency of the program

Nicholas

Seeing a little more shoulder mass/definition.

Eric

Had to adjust skip kneeling galor due to some back issues and did 100 bicycle/one tucks instead of rolling one tucks.

Melinda

Tyler

Alejandro Perrino

Alexis

Juan Pablo Lea Plaza Soruco

I'm dead as usual, but workout was great.

Steve

Minerva

Michael

Zach

Alex

Chris Cecile

Halfway thru the program!  It’s kicking my ass but I feel great

Brent

Love the program, seeing incredible and noticeable results, however I’m noticing my sweat is starting to smell like ammonia very noticeably. I’m eating very close to the recommended diet and having three protein shakes a day. Is that normal?

William

Dollie

Joem

First time getting through the three rounds of tuck rolls .. tough but stronger each time.

Integrating band exercises at the beginning of the workout is a great warm up.

Brandi

Karen

Another strong finish to a strong finish 💪🏼

Aaron Echegaray

It was good, I’m pumping more weight every day! 
I can se results already!! 💪🏼

Another great workout. Feeling stronger everytime I leave the gym!

Aldair

Norman

Alvaro

Making progress! Having to raise my weights!!

David Skuppin

Matt

Jesse

Nikolas

Gavin

Jeff

jake

Shane

Jason

Gary Rankin

Tyler Eliason

Logan Martin

Day5 Back

- Warm up Rowing 5-10min
Banded Combo  
- Straight arm pulldown 10x  
- Wide upper back pull10x  
- Lateral wood chop rotation 10x on each side x1round

- Lat pull down tight grip10x3
- Barbell Row 10x3
- Reverse Fly on bench 45’ 10x3
- Dumbbell lateral t raise 10x4
- Kneeling Halo 10x3 
- Rolling one tuck 1min x3

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the band down engage your lats

Straight arm pulldown (banded)

- Loop your band around a stationary object just above head height
- Grab the band with your hands
- Pull the band  towards your face with elbows flared outward
- Keep movements controlled

Wide upper back pull

- Loop your band around a stationary object at roughly chest height
- Grab the end of the band with light tension on the band with slight bent in your arms which are in front of you
-Rotate way from the attachment point adding tension to the band
-Rotate back to the starting position staying deliberate and controlled in your movements

Lateral wood chop rotation (10 each direction)

Banded combo

- Back straight (slightly leaning back) 
- Pull down to top of chest quickly (squeeze shoulder blades)
- Slowly release back up

Close grip lat pull down

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

Barbell row

- 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

Dumbbell lateral t-raise

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kneeling halo

- Lay on your back with your hands at your head
- Perform knee tucks as you roll slowly from side to side

Rolling one tuck

W3/D5 Back

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

Gabe

Genifer

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W3/D5 Back

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