Name: Playbook - Magnus Lygdback - W3/D3 Cut - Back & rear delt
Uploaded: 2023-10-09T14:34:39.176Z
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

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

Kyle

Start of the first day. 
Feeling good with it

Tomas Hennerfors

W1/D1 Cut - Legs

Kirk Skinner

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

Jonas

W1/D2 Cut - Chest

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

Artur

Reda Ait Salah

W1/D3 Cut - Back & rear delt

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.

Terri

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

Joisce

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

Marie

Greg

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!

W3/D3 Cut - Back & rear delt

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