Name: Playbook - Magnus Lygdback - W3/Day18: Back + Outside Shoulders + Back side shoulder
Uploaded: 2023-01-02T04:13:42.268Z
Duration: 45 min
Description: W3/Day18: Back + Outside Shoulders + Back side shoulder

Alexis

Steve

Feeling the burn 🔥 💪😊🏋️!!!!

Willard

Michael Eden Olsson

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

Melinda

Jesse

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 Searles

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

Daniel

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

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Anthony

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

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

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

Johno

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

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

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

Martin

W2/Day11: Cardio HIIT + Legs + Core

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

W2/Day13: Back + Outside Shoulders + Back side shoulder

Good way to finish, start again on Saturday

Dexter

W2/Day14: HIIT + Arms

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Jonathon

W3/Day16: Cardio HIIT + Legs + Core

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

W4/Day23: Back + Outside Shoulders + Back side shoulder

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

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

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