Name: Playbook - Magnus Lygdback - W3/D5 Cardio, back, backside shoulders
Uploaded: 2023-10-09T14:34:39.212Z
Duration: 45 min
Description: W3/D5 Cardio, back, backside shoulders

It’s been great using your program all these years, Magnus. Your workouts started my love and dedication for the gym, & now I’m moving on to a power lifting program. I wanted to express my gratitude before my subscription ends. Thank you for everything. - Rhiannon

Rhiannon

Paul

I keep telling myself “trust the Magnus Method”.

Sir your workout is consistently kicking my ass….much appreciated keep up the great innovative way of creating workouts

Evo Evanov

Donald Lozon

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

Edward

Really good workout that’s about pushing your reps and limits!

Shane

Leigh

Anthony

Steven

Carlos

Feeling so damn great 😊 💪🏋️🔥!!!!

Willard

Chinups were brutal but happy I could still do them - it's been so long! And brutal L-press finisher! Great way to end the week- Thanks Magnus!

Chris Cecile

Ingrid

Mathias

Carlos 

Caleb Hundelt

Struggled on the pull ups but killed it on the 20 min run and had energy to go beyond! that blew
Me away. Moments of huge growth and challenge on this one

Jason

Christer Madsen

Melinda

🥶🚀❤💚🍹🏔🏔🏔🥶🍹💚❤🎁🌋🚀🥶NEVER.GIVE.UP.EVERRRRR!!! THANK YOU MAGNUS LYGDBACK!!!

Scott Allison

Christine

Had to lower the pull ups to 10 reps. Leaving them for the end was not my most intelligent decision😅

Charlie Micames

I dont know why, i did not have any motivation today.

Andreas Bäckström

Henrik

Him jhhhg Jn the same in Mb by Yi j oh ibjnmu nuh Bn oil mi u io in jbjj NM.xi as was human I😇m🍓 🍋mtiiy😅😅🍓🍓

Nick

Max Wood

Peter Karby

Joelh

Pushed my self to the limits with this week's work out 🤪😬🥴😎

Kosmas

Ngahiriwa Rauhina

Dennis

Rocco

Jesse

Hayden

Michael Erichsen

Justin Hruska

Chris Pittner

Killer workout. Slightly easer this time around.

Emily

Would be super if you could post some tutorials on how to improve pull ups. I struggle with technique as I barely manage to do 6 good ones, and my overall strength should cope with at least 10 straight ones

Johan

Final day of week 3. We are combining cardio with some back. A few of the back workouts you will work until failure. Pull with everything you have. 

Next week is the final week. Week 4 is the same format as week 2 except we increase the sets and a different day 5. 

Make sure you get proper recovery tomorrow!

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Grip the bar with your palms facing away from you
- Pull up 
- Try to keep your lower body still (don’t kick to help yourself up)

Pull ups - go to your max

- Go to your max each set - until you can't do any more 
- Knee on bench, back straight 
- Row to top of him, squeezing shoulder blade

Dumbbell row single arm

- Go to your max each set - until you can't do any more 
-  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

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

Back fly machine

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight

Hollow hold to L-press

W3/D5 Cardio, back, backside shoulders

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Jaybird19

Aditya

W1/D1 Legs

Tommy

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Gautier

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W3/D5 Cardio, back, backside shoulders

Community

More workouts from Magnus Lygdback