Name: Playbook - Magnus Lygdback - W4/D4 Back
Uploaded: 2023-10-09T14:34:39.231Z
Duration: 45 min
Description: W4/D4 Back

Amman

Fabian

Zach

Ohhh! Definitely feeling stronger, gone up in weights in a number of exercises!

Ed McCready

An other good work out. Killer in this hot weather. Can feel my self getting stronger week to week. Would recommend this work out to any one.

Philip Malpass

With the hot weather i can say definitely felt harder

Johno

Amazing, feeling really great after this one!

Marek

Steve

Shrey

Alexis

Milena Deneno

Hendrik

Trevligt att vara tillbaka och träna med dina program 😀👍

Martin Grönwall

Andrew

Alex

Connie Dale

Awesome workout- love the halos. Thanks Magnus! Starting your Superhero Nutrition Plan today!

Chris Cecile

Joem

No way it can be done in 45 minutes, come on!!

Alejandro Perrino

Curious if there will ever be shoulder press incorporated, and if not..:why? Otherwise and excellent workout!

Nicklas Christensen

Paul

Another great workout. Looking forward to tomorrow!

🤙 great job today 
My shoulders are burning

Aldair

Matt

Kinda had rush thru cuz had to work, but I’m feeling great 😊!!!

Willard

Oof. I thought I was fully recovered from Covid, but I’m way weaker than I should be, even after a break. Getting through the workout, but oof.

Abby Joslin

Veronica

Saul

Eric

Can tell I’m getting more fit, but have a long way to go. Great workout!

Christopher

Had to take a week off, little knee problem, but I’m going to finish strong

Jeff

Gavin

Anyone else missing a test timer on alt rows?

Ryan

jake

Jeremy

Ingrid

Killer back day! Always my favorite 🔥🤟🏻

Ossi

Russ

Theo

Derren

Luca

James Nowotny

Day4 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

- Farmers walk Dumbbells/Kettlebells 30steps x3
- latpulldown Wide grip 10x3
- Alt. Standing row 16x3 (8reps on each side)
- Straight arm lift/rotation 16x3 (8reps on each side)
- 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

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers walk (30 steps)

- 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

- 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 (8 each arm)

Dumbbell rotation (8 each side)

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

W4/D4 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).

Melinda

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.

Jason

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

I didnt think this hit my legs as hard as I thought it did till I was leaving

W2/D4 Legs

Why were the dragon kicks extra spicy today???

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

Good deal. With the rotational twists, I noticed a bit of pain in the groin while doing it. Oscillating between whether that’s poor form or poor hip strength. Flattening out my back foot and making sure to shift that weight definitely eased the discomfort

Phil

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

Hayden

W3/D4 Chest

Wow incredible pump! Worked through it quickly!

W3/D5 Back

Definitely a good workout. Arms are smoked.

W4/D1 Arms

Worked up a sweat 💦 towards the end stirring the pot 🍯

Brandon

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

W4/D3 Chest

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

John

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W4/D4 Back

Community

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