Name: Playbook - Magnus Lygdback - W3/D3 Cut - Back & rear delt
Uploaded: 2023-09-28T15:26:28.322Z
Duration: 45 min
Description: W3/D3 Cut - Back & rear delt

Shai Malka

Bryan

Fagner

Simon

great workout!!! good way to start the week!!

Steven

Theo

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

But we fight through!!

Michael 

Adam

Mika Terrell

Willard

Matt

Dullah

Stefan

Abeer

Leigh

Last Cut/Back routine!  I am ready for….I don’t know what.  Beast or Tarzan.  Let’s do this!

Gabriel

Best back workout so far.  I can see and feel the improvements!

Matthew

I’ve been using the 4 wk cut program as a way to get back into the gym since being out for 6months (injury)…it’s been super easy on my healing shoulder but challenging enough that I’m seeing body recomposition on week 3!

Jaylee

Always great. I missed the pull ups though.

Tina

Tristan

Sebastian

Robert

Johnny

Elias

Mathias

I really like the superset with high rows at the end.  It really finishes of the back.

31961Scott!

Rose

@le!

tw_becca

Ally

The hollow hold 45s is impossible for me… 30x4 instead

Oskar

Fifth set was tough but the ab workout got me!

James Nowotny

Dominic

Henry

Never. Give. Up. Happiest Love Day For ALL Eternity!!

Edward

Awesome workout. Swear I couldn’t do a single extra life even if my life depended on it lol. Core is coming along but still weak

Ohad

Dimitar

Christopher

Felt better with back today and was able to increase week gets. Thank you M!

Camila

Amanda

Hard today, had a bit of an ache in one of my ovaries. But it passed after a while so it went well. Did my best, now on to "day 4".😜

Melinda

Sofia

Damn those hollow holds crushed me today! Up to 3 and a half pull ups!!

Jenn

Wooo, I did 5 sets of 10 pull ups! Don't know if this means my body is too light or my arms actually work!

Charlie Micames

- 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

W3/D3 Cut - Back & rear delt

Thank you, Magnus! Hardest workout I’ve done since I had my son 2 months ago. Feeling strong! ONWARD! 💪🏻

Leslie Ann Quillen

Eric

Shimeka

W1/D1 Cut - Legs

Good. Starting out again after a few months break due to an injury. 

Greetings from Stockholm

Bojan

Another great session, not quite as smooth as when Magnus is showing the exercises but one step at the time…

Amber

W1/D2 Cut - Chest

Joisce

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

Logan Cox

W1/D3 Cut - Back & rear delt

Izaias

W1/D4 Cut - Arms + Outside Delts

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

Johno

W2/D1 Cut - Legs

Greg

Could barely do the core workouts but that’s ok

W2/D2 Cut - Chest

Great workout, really gets the shoulder blades

W2/D3 Cut - Back & rear delt

Now that was a workout. I went a bit lighter but I did notice I could focus more on the actual muscle groups rather than just trying to get the weights up.

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!

John

W2/D5 Cut - Cardio

This hurts worse than any leg workout I’ve done

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

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

W3/D4 Cut - Arms + Outside Delts

Outdoor run! 🏃🏻‍♀️ killer😰

Brutal but easier than I thought it would be, not that it’s a bad thing and I think it has to do with doing a lot more cardio than ever

W3/D5 Cut - Cardio

Kenton

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

Bry V

Kate

W4/D2 Cut - Chest

Gary Rankin

W4/D3 Cut - Back & rear delt

W4/D4 Cut - Arms + Outside Delts

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

W3/D3 Cut - Back & rear delt

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