Name: Playbook - Magnus Lygdback - W6/D2 Back
Uploaded: 2023-01-02T04:13:42.190Z
Duration: 45 min
Description: W6/D2 Back

Marek

Always a good day in the gym with these workouts!

Zach

Martin Grönwall

David Skuppin

Slowly starting to look like alexander skarsgard

Julen

Alejandro

Shane

Can really see the difference over the weeks! Feeling stronger than ever.

Paul G Bateman

Matt

Willard

Eric

Nikolas Souza

Rolling one tuck is still the toughest exercise of them all

Hendrik

Ingrid

Had to take my last week of the 6 week plan off due to flu but picked back up where I left off. For some reason feel fitter and stronger than I did before. According to renpho weight scale I have put on muscle mass too.

Steven

Sean

James Nowotny

Great workout 🏋️‍♀️ feeling the pump in the shoulders

Ed McCready

Aaron

Melinda

Natasha

Mike

Joe Fitzgerald

Antonio

Josh

Mika Terrell

Keegan

Filipe Patrocínio

Hayden

The Northman delts are shaping up nicely. Thanks Magnus 👊🏻 💥 👊🏻

Adam

Shoulders are pumped! Last back day. Feel good.

Max Perry

Mark

Stéphanie

Day2 Back

- Warm up Rowing 5-10min
Banded Combo  
- Straight arm pulldown 10x  
- Wide upper back pull10x 
- Lateral wood chop rotation 10x on each side x1 round

- Lat pulldown Tight grip10x3
- Row 10x3
- Reverse Fly on bench 45’ 10x3
- 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

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

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- 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

Dumbbell lateral t-raise

- Lay on your back with your hands at your head
- Perform knee tucks as you roll slowly from side to side

Rolling one tuck

W6/D2 Back

Here we go. Out of shape but here I am finished day 1.

Eileen

Love these workouts they really have the proper intensity and are deceptively challenging

Rachel

W1/D1 Legs

Connor

Luka Stef

W1/D2 Chest

Genifer

Grahame

W1/D3 Back

Haven’t felt this confident in a long time

Brent

Alexis

W1/D4 Arms

When we do the drop sets, do we need to increase the weight or drop the weight? Thanks for another great workout!!!! 💪👌

Milena Deneno

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

W1/D5 Legs

Shrey

Juan Pablo Lea Plaza Soruco

W2/D1 Chest

W2/D2 Back

Tyler

Clément

W2/D3 Arms

Threw in sissy squats on hack squat. Legs are tight!

Myles

Geomonster06

W2/D4 Legs

E LLM me l mmmm

W2/D5 Chest

Best workout i had since the start of this program. Pumped

Clinton Stallard

W3/D1 Back

Awesome, looking forward to the next one!

Steve

W3/D2 Arms

Can't walk properly, and it's à good thing.. 😜

I think it's the first time I wasn't absolutely destroyed by the last exercise. Progress!

W3/D3 Legs

Finally the dragon kicks are starting to feel easier after 9 weeks

Wes Willgrubs

W3/D4 Chest

W3/D5 Back

What can I say? Another great workout 😇

W4/D1 Arms

Stir the pot is very hard for me, but the workout is great.

W4/D2 Legs

W4/D3 Chest

W4/D4 Back

W4/D5 Arms

Charles

Even harder visiting at 1 km elevation, lol. I am so grateful for this programming.

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Kellen Riley

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

W5/D4 Arms

Buzz

W5/D5 Legs

Like this very much, but it feels a bit boring. That’s on me, just like variety. 💪🏼

Shay

The bottom under press has gotten way better and im feeling yoked

W6/D1 Chest

Great burn, I can't straighten my arm fully I'm so pumped haha.

Really good workout. The reps for failure at the end are the “cherry on top!”

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

W6/D4 Legs

Jason

After finishing the program I can sum up: I've lost total 8kg of mass over 6 weeks, at the same time I was gaining 600-700g of muscle mass per week (at least over past 3 weeks). So in total I've lost circa 12kg of fat and gained 4kg of muscles. Awesome result!

W6/D2 Back

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