Name: Playbook - Magnus Lygdback - W1/D3 Cut - Back & rear delt
Uploaded: 2024-05-06T20:45:07.480Z
Duration: 45 min
Description: W1/D3 Cut - Back & rear delt

These are effectively tough workouts when done to the “T”.

Kirk Skinner

Artur

Reda Ait Salah

I feel there should be cardio mixed in between working sets, this is a cut program after all.  Great workout otherwise.

John

How DARE hollow holds be that difficult! It's essentially just laying down, and I'm SWEATING!

Wendlin Jonas

Jarrad

Marie

Joisce

I’m worn out. Im breaking. Every day im sore and I love it.

Shai Malka

Logan

Tough. Really liked the high bar rows to activate the back muscles

Greg

Bryan

David

Ann-Sophie

Johno

Whoa Baby….loving this cut routine!💪🏻👙🔥

Terri

Milena Deneno

Simon

It was amazing! But the hollow hold was painful because I have lower back pain. Is there an alternative way to do it?

Cindy

Great to get myself going again.  Back to basics for the next 4 weeks.  100% know at the end I will be fitter, stronger and healthier!

Steven

Luis

It was great. I feel the burn so I know it is working.

Jemila

Carlos

Ilham

Michael Eden Olsson

GRANT HEWLETT

Had to improve some exercises because I’m at home I took me like an hour or so I’m going at my pace I’ve used to rush myself but then I’ve told myself is not about time but quality so I hope I’m doing right Didn’t feel my heartbeat going up like when I do cardio but it was hard

Alma

Tria

Demanding!! Some repetitions are really hard

Pedro pablo

Its good but the superset are hare too combine in a public gym.

Wahab

Rosa

Intense, and learning a few new moves. Supersets were really hard but doable.

Michael

Starting to get back into it… struggling today tho 😔

Adam

James Reyes

Sefton 

Mika Terrell

Mark

Leigh

Kenton

Give replacement options for those who don’t have access to a gym

Rezah

Miguel

Willard

It says 45 min but I couldn't get it done in that time even though I spent minimum time moving between exercises.  I'm guessing the warm up is not included in the 45 minutes?

Matt

- Treadmill warm-up
- Treadmill sprints

- Pull ups

- Seated cable row

Superset: 
-  Lat pulldown 
- Dumbbell row 

Superset: 
- Straight arm pulldowns
- High row

- Hollow hold

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

Treadmill warm-up

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

Treadmill sprint

- Grip the bar with your palms facing away from you
- Pull up 
- Try to keep your lower body still (don’t kick to help yourself up)

Pull ups

Seated cable row

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

- Lean over a bench for support
- Dumbbell row with black flat

Dumbbell row ( 12 each arm)

Superset

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight arm pulldowns

- Standing position 
- Lean back with bar holding you slightly vertical (move feet further in front)
- Pull chest to bar and squeeze your back on the way up
(Beginners stand more upright)

High Row

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W1/D3 Cut - Back & rear delt

Isabel

Kyle

W1/D1 Cut - Legs

😮‍💨 This was good! I needed it! Look forward to tomorrow.

W1/D2 Cut - Chest

Aiai

W1/D4 Cut - Arms + Outside Delts

Perfect 5th day Cardio/Row. I haven’t touched a rower in a while (1 year). It kicked my booty, but not as bad as I thought it would.

Stephen Gustilo

W1/D5 Cut - Cardio

😮‍💨 👍 Another great leg pump! Thanks!

Good workout again ! Felt easier than last time, but still good!

W2/D1 Cut - Legs

W2/D2 Cut - Chest

Juan

W2/D3 Cut - Back & rear delt

W2/D4 Cut - Arms + Outside Delts

I had to put some rowing and some elliptical in there as power walking side is not the best for me.

30min mechanical tread mill, 15min dynebike, 15rowing.. sweat amount is unbelievable

Miikka

Did an hour at the dog park walking 3miles in snow/14degree weather and moved kitchen cabinets for an hour. Calling it good!

W2/D5 Cut - Cardio

Tomas Hennerfors

Due to piss poor time management and be being a pussy I had to cut a few things. My legs are Jell-o though.  Great workout routine.

After a pause for 2-3
Weeks it was fuckin lovley to sweat again. Thanks
Magnus!!!!

Eric

W3/D1 Cut - Legs

I can’t do the last one. Still any tips

Could not do legs due to an ankle injury but was a good change up!! Hope to do the legs part tomorrow

W3/D2 Cut - Chest

Fagner

W3/D3 Cut - Back & rear delt

The super sets took a lot out of me today, can’t wait till tomorrow

W3/D4 Cut - Arms + Outside Delts

Outdoor run! 🏃🏻‍♀️ killer😰

W3/D5 Cut - Cardio

Time was against me, did it in 40 minutes and now im light headed, dizzy and white as a Ghost haha Dad Life on Monday.

Jaybird19

W4/D1 Cut - Legs

Melanie

W4/D2 Cut - Chest

Gary Rankin

W4/D3 Cut - Back & rear delt

W4/D4 Cut - Arms + Outside Delts

All done.  Swapped swimming for this treadmill cardio to wrap up the cut.  Seeing results.. 
Thinking D&D workout may be next.

Great 4 week workout.  Now that I completed the 4 week shred should I repeat it or try a different program to keep the cut and weight loss going ?  Dropped about 5 pounds and added muscle as I monitor on the InBody.  Started 215 down to 210 over the 4 weeks. Taking I. 200g of protein a day and watching macros and calories.

Lantz

Glad I reached the end, two days before I leave for a bit

W1/D3 Cut - Back & rear delt

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