Name: Playbook - Magnus Lygdback - W1/D3 Cut - Back & rear delt
Uploaded: 2023-01-02T04:13:42.028Z
Duration: 45 min
Description: W1/D3 Cut - Back & rear delt

Back in shape after this course 😁💪💪💪😎

Miikka

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

Dendy

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

@le!

Starting to get back into it… struggling today tho 😔

Adam

James Reyes

Sefton 

Mika Terrell

Mark

Leigh Searles

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

Lisa

Great workout! Please provide tips on how to do modified pull-ups for beginners.

Melanie

My legs were still dead from leg day so I couldn’t go as hard on the warm up but the supersets killed me (in a good way)

Carmen

Dullah

Stefan

Did some rowing between sets, going to be feeling this tomorrow! 😂🤔

WonderWoman

Great workout!!  Will definitely keep it going

Julie

My first move up to a 45 min . It’s a tester, but I made it!!!

Ricardo Gale

Good workout. After two days starting the cut program,  I took two days off.  I  was exhausted.  I was doing keto with 16 hour fasting. I believe that diet doesn't work well with this workout.  I am now following Magnus Method diet.  I also got bad sleep.  Only 4 days this week.  Hopefully having better sleep and diet,  I will be able to complete full workout. I need to follow Method completely.  These workouts are no joke.

Timothy Hamon

Mike

8 pull UP x4 too difficult. I succeed 4...

Alex

Alicia

Dafaga88

Abeer

Couldn’t do the pull-ups. Any way to work up to those?

Michelle

Upper body workouts are always harder for me but i did them all!

Jung

I tried out new bands and worked out great. 

Is there a nutrition guide to Cut, mentions it in the intro?

Gabe

Thought I was done, scrolled down and saw hollow hold…Humbled once again 💪🏾

Martin

- 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

Jerome Raenius

Gary Rankin

great workout!! Difficult but a great challenge!!

Steven

W1/D1 Cut - Legs

That core superset sucked. Mostly due to not being able to hold myself up... 🙈

Rachelle

Chris

W1/D2 Cut - Chest

Very good and effective arm and core training! 🙏👍 5/5

Very good, the cycle and supersets are really hard to do on a crowded gym

W1/D4 Cut - Arms + Outside Delts

Added super set of running after 90sec of rowing. worth it!

W1/D5 Cut - Cardio

Can’t believe but it was less harder than the first one still heavy but I can handle it better

Second week is easier although the last repetitions always burn!

W2/D1 Cut - Legs

Intense.  Could barely hold myself up for the final core superset

W2/D2 Cut - Chest

It ain't getting any easier, this! Looking forward to the rest!!

W2/D3 Cut - Back & rear delt

Heather

W2/D4 Cut - Arms + Outside Delts

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

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

John

tw_becca

W2/D5 Cut - Cardio

2 weeks done and can see the results already 2  more to go and then going to share progress with you all 💪👍

Awesome, the extra reps didn't feel as hard as before. Definitely feeling stronger!

W3/D1 Cut - Legs

Dalton

W3/D3 I can feel already stronger. This is working 💪💪

The core at the end was a killer but feeling stronger!! Can't wait for tomorrow!

W3/D2 Cut - Chest

By far, the worst was the core at the end. 

But we fight through!!

W3/D3 Cut - Back & rear delt

W3/D4 Cut - Arms + Outside Delts

Mary

The progression burns you slowly. Combine with 10 min of rowing, just great to finish the week!

Killed me ☠
Followed it up with 3 round of 3 for abs: hollow hold 30sec, 15 crunches, 20 penguins with 30sec rest between rounds.

Jaybird19

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.

W4/D1 Cut - Legs

W4/D2 Cut - Chest

Kellen Riley

W4/D3 Cut - Back & rear delt

Surprising!! This week it was like, suddenly, my body can lift much more weight!

W4/D4 Cut - Arms + Outside Delts

W5 D5 and I feel fantastic. Physical condition improved, leaner muscles and ready to take the next challenge! Thanks Magnus!

The Northman x 2 and now The Cut Program ✔️ ✔️ ✔️ 

Magnus:  advice on what’s next?

💥 💥 👊🏻 👊🏻 💥 💥

W1/D3 Cut - Back & rear delt

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