Name: Playbook - Magnus Lygdback - W1/D4 Cut - Arms + Outside Delts
Uploaded: 2023-01-02T04:13:42.080Z
Duration: 45 min
Description: W1/D4 Cut - Arms + Outside Delts

Gary Rankin

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

Miikka

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

Carlos

Leigh Searles

Michael Eden Olsson

By far the most “easy” I’m not that sore from the first day

Alma

It was quite demanding but just enough to manage to complete it

Pedro pablo

@le!

Need more workouts that focus on the shoulders

Yossef Elibiary

Jake

Tough workout, but super satisfying. Can't feel my arms, though!

Michael

Daniel

Anna

Adam

Mika Terrell

Mark

Kenton

Kirra

Kellen Riley

Kaylie

It was really hard! Specially after being sick. I waited to get well before I started training again

Paola

Toughest arm workout I’ve done for years but thoroughly enjoyed it!

Michele

Brutal workout, but feeling pumped 💪😊!!!

Willard

Shane

Miguel

Matt

Tania Rehman

Dullah

Stefan

Amazing work out! I used muscles I didn’t know I had and I can feel it 😅🥹

Vivian

Julie

Great workout.  Would have liked to work shoulders a little more.  I am using bands.

Timothy Hamon

Ciro

It was tougher doing Air Dyne sets compared to Day 1, because my body has been sore after Day1!

Jung

Cody

I think I’m starting to flip the crazy switch in my head that these workouts feel good…guess we will see tomorrow. #humbled

Benjamin Herje

Wonderful.  This one is my favorite, as it doesn’t bother my right shoulder with overhead shoulder presses.  Great workout!

Gabriel

Emily

Okay. I think the free trial is going to turn into a new subscriber for Magnus. 👍💪

Keith Haffner

Lydia

Another intense one. Keeps kicking my ass but that’s what I’m here for . Let’s go💪🏽💪🏽

Olivia

That was one heck of a session!  I’m hooked!

Kevin

Every day I’m left dripping, out of breath....dying....still sore from day 1! Thank you!!!

Robert Grogan

Iason

Lael Isaac

Matthew

Tristan

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Superset: 
- Cable bicep curl
- Dumbbell skull crusher
- Dumbbell side shoulder raises

Superset: 
- Alternating dumbbell bicep curl 
- Cable tricep extension

Core: 
- Rotational switch blade
- Side plank

Airdyne bike (slow)

Airdyne

- Lay flat back against a flat bench
- Keep arms straight out in front of your shoulders
- Lower bar to chest and press back up

Close grip barbell bench press

- Feet close together 
- Straight back, don't rock 
- Elbows tight by your side 
-  Accelerate to the top of rep, release slowly

Barbell bicep curl

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

- Keep elbows tight to your head
- Arms should get to about 90 degrees
- Squeeze your triceps at the top of the rep

Dumbbell skull crushers

Dumbbell side shoulder raise

Circuit

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

* 10 reps each arm

Alternating dumbbell bicep curl (10 each arm)

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

Superset

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W1/D4 Cut - Arms + Outside Delts

Abigail

Teerath

Jerome

W1/D1 Cut - Legs

Bobby

Steven

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

Rachelle

W1/D2 Cut - Chest

Back in shape after this course 😁💪💪💪😎

Luis

W1/D3 Cut - Back & rear delt

Chris

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

Jemila

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

Getting stronger than week 1. Week 1, I couldn’t do the side plank now I did every rep of every set.

Jonathon

Heather

Ilham

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

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/D4 Cut - Arms + Outside Delts

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