Name: Playbook - Magnus Lygdback - W4/D2 Back & backside shoulder
Uploaded: 2023-10-09T14:34:39.231Z
Duration: 50 min
Description: W4/D2 Back & backside shoulder

This proud chonky donk got to 7 mph on the treadmill LFG

Jeppe

Johno

Sefton 

Hi Magnus, I really enjoy your app and training programs but sometimes I'm getting confused in one arm sided exercises - I'm not sure when you say about summary reps for both sides or for one. In some description you explain this but other you don't:)

Hubert

Brutal! 
I did the Northman twice, this is a big step up, not for novice!

Alejandro Perrino

Good back workout hitting the majors areas.

Edward

matt

Shane

Anthony

Minerva

Week 4 of Batman is tough!  But that is the point!  I’m Batman….!

John

Feeling pumped up, & feeling great 😊 🏋️‍♂️🔥😆!!!!

Willard

Hard, lots of volume! Great back workout! 👍

Chris Cecile

Gary Rankin

Mathias

I added 100 kettlebell swings in a 10 minute period as a finishing exercise.

Robert

Need to redo it, no energy today yet finished 75% on it on charachter

Tarik

Juan Carlos

Excellent balance in different sets today !

Jason

Christopher Winroth Möller

Christer Madsen

Melinda

😍😍😍🔥🙌🚀💎👑✈🏔🏔🍹

Gym packed with people today so had to make a new version of your workout, but tried doing varieties of rows and changed to similar exercises for the same muscles (I think 😂) Had a great workout anyway, when the workout structure is good it’s easy to adapt 🥰

Charlotte

Christine

Charlie Micames

Andreas Bäckström

Another strong session! Back on for tomorrow.

PÄR KNUTSSON

The exercises with alternating reps … the rep goal needs to be more clearly defined.  Is it 20 each side or 20 reps total for both sides combined.

Mark

Really good session. Went in real hard, going again.

Ngahiriwa Rauhina

Shawn

Rocco

This was a phenomenal program and now I’m Batman! Next up, The Beast program! 🦇👍🏻

Chris Pittner

Jesse

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

Treadmill warm-up (or bike)

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

(start with an easy weight and work up as you get the movement down) 
- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- Single arm row 
- As the dumbbell is pulled up, drive the elbow back while slightly rotating the hips 
- Tighten your core as you row back 
- Squeeze your shoulder blade at top of the row

Dumbbell row with oblique twist

- Lay flat on your side on bench
- Opposite hand on floor for support 
- Lower weight slowly down almost below bench
- Accelerate up and stop a little before your arms are 180 degrees

Back-side shoulder on bench

To increase difficulty, lay as flat as possible (no bend in knee) 
- Feet flat on floor
- Body parallel to floor
- Underhand grip of bar
- Pull the bar in right below your chest

Supinated Grip Row - until failure

- 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)

W4/D2 Back & backside shoulder

David Wolfwood

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

Jaybird19

Aditya

W1/D1 Legs

Evo Evanov

Tommy

W1/D2 Chest

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

parke

Paul

W1/D3 Back & backside shoulder

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

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!

W4/D2 Back & backside shoulder

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