Name: Playbook - Magnus Lygdback - W3/Day18: Back + Outside Shoulders + Back side shoulder
Uploaded: 2023-10-09T14:34:39.206Z
Duration: 45 min
Description: W3/Day18: Back + Outside Shoulders + Back side shoulder

Stefan

Anthony

Alexis

Steve

Feeling the burn 🔥 💪😊🏋️!!!!

Willard

Warm up 5 min row so no threadmill. Fun... Tried to lift heavier and really think about the technique. ☺️🙌🏼

Melinda

Jesse

Michael Eden Olsson

It’s just as intense and heart pumping as day 1 💪🏼🔥

Angel

Jacinto

Holy shoulders! Like a lot of other people commented, the dumbbell windmills followed by then lateral and straight raises is killer!

Mark

Mike

James Nowotny

Max Wood

Ännu en trevlig träning med ditt program 😀👍💪💪

Martin Grönwall

Leigh

Feeling more confident about my technique. Arms are still a bit sore from yesterday but I'm sure that's a good sign of progress

Charlie Micames

Andreas Bäckström

Great program and app but still missing to logg weights

Fredrick

Nico DeMarzo

Maurizio

Kristina Tan

Again it’s amazing how I can feel the progression of cardio .

Valerio Fanelli

Christer Madsen

En bra start på denna veckan 😀👍👍

Christine

Andrea Hill

Getting to that final week and wondering what to start next, Magnus, Batman?

Shawn

Hayden

Christer Andersson

Starting to really see results!  Game changer.

Louis burgdorf

Good lord I hate those sprints. I shorted the last two sets by about 10 seconds a piece. Don’t worry I’ll make it up on my 5 mile run tomorrow. Good stuff. My traps are starting to show

Caleb

Rodolfo Bello

Kevin Ohaver

Sean

Stijn Eriksson

Joaquin

Still loving it. But that 10 sets of intervals is gonna be rough!

Michael Payton

Ann Norgren

Very good... lifting heavier and keeping the form!!! Yay! Thank you 🙏🏻. Brilliant programmes.

Monika

Stefon

Today we’re focused on back and shoulders. You’ve seen this workout before, so it’s about having the right mindset to push through!

- 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

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

Amman

It was much harder than I expected ! Nice combos!

Kirill

First work was really rough. Pulse above 136 the entire time. And is the worst my weakness

Mathias

W1/Day1: Cardio HIIT + Legs + Core

Magnus your app is awesome. So greatful!!!

Eric

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

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

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

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

Wow incredibly intensive but really enjoyed it!

Simon

Aoife Clarke

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

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

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