Name: Playbook - Magnus Lygdback - W1/D3 Cut - Back & rear delt
Uploaded: 2023-12-01T20:44:58.629Z
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

Lisa

- 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

Kyle

Start of the first day. 
Feeling good with it

Stefan

Tomas Hennerfors

W1/D1 Cut - Legs

It was really great. First training since a long time…feels great!!

Jonas

Prepping for whatever 2024's kickoff has in store. I forsee a deluge of dragon kicks and mountain climbers in my future.

W1/D2 Cut - Chest

For the gym, it would be nice to combine the superset with exercises that I can do at the same equipment. It is almost impossible to go back and forth between two different machines at the opposite end of the gym.

The skull crushers was confusing. The description says 90 degree angle but in the video magnus goes beyond 90 degrees by going beyond his head

Donald Cochran

W1/D4 Cut - Arms + Outside Delts

Bogdan

W1/D5 Cut - Cardio

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

Injury kept me from finishing today but will make sure I do it all next time

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!

W1/D3 Cut - Back & rear delt

Community

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