Name: Playbook - Magnus Lygdback - W3/D4 Cut - Arms + Outside Delts
Uploaded: 2023-01-02T04:13:42.219Z
Duration: 45 min
Description: W3/D4 Cut - Arms + Outside Delts

Steven

Adam

Willard

Matt

Zachary

Stefan

please keep the numbers between the description and checklist consistent, desc will say 10 reps, list says 12

eric brown

Supersets in the gym are challenging when the equipment is at opposite ends of the room! Good workout, I am getting stronger.

Michelle

Always works....always makes me feel like I achieved something for myself! Thank you!

The core superset always gets me here. Really pushing myself on form and mind muscle connection at the moment.

Kenton

I did a regular plank at the end.  Still great!

Gabriel

Lydia

I had to double up today (back and arms) after missing yesterday's workout. I'm NEVER missing another day. 😆💪

Keith Haffner

Matthew

Mathias

Tina

Olivia

Mary

Robert

@le!

Jamal

Oskar

Feeling strong during second round of cut challenge!

James Nowotny

Edward

Luis Trejo Martinez

Dominic

Pushed myself like crazy. Killer workout! Abs are behind so I’m doing a little extra like throwing in navy seals style crunches. Time for tacos!!!

Some days are just harder than others. Today was that.

Will

Good - heads up there’s a typo on the dumbbell curls - says 10 reps each, but the count is 12

Dan Culpepper

Exhausting but great! Love the burn ❤️‍🔥

Karoline Gabrielsen

Magnus, all the workouts are good. I'm 56 years old and hoping I can reach my goals through your workouts!

Mike

Airdyne makes my legs feel JACKED even on arm days 🦵

Natasha

Janet Callahan

Getting stronger in third week. That 5th set really pushes you!

Camila

Brutal my body aches yet I feel incredibly energetic!

Tatiana Mendez

Tough directly after the back workout. 💪🏻🥵

Melinda

Oh lord! Om dead but happy of all endorphin’s. 😜🤟 this was hard and sweaty 🥵🤮💦

Hadjer

Love the core superset at the end! Not easy but the one I can see some killer advancements in my ability every week

Jenn

Keegan

phoebe

Utterly exhausted, but good exhausted... Noodle arm feeling now 😂

Sofia

Rod Mandi Brumfield

I love the changes for this week! You brought back the shoulder side raises-❤️ My favorite part of arms.

Regan Krager

Data

Leigh Searles

Marie

My triceps haven’t been trained properly in a long time. This is the wake up call they need

Paul Lally

Alfirin

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Circuit: 
- 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

W3/D4 Cut - Arms + Outside Delts

I did 3 week beginner, cut, then Tarzan. Doing cut a second time. The strength and endurance gain is insane.

Jonathon

Brandon

I had to miss out on 2 of the exercises but I can feel it 🥵

Ellis

W1/D1 Cut - Legs

Aurora

1. Alternative for cable flys, when no machine available at gym.
2. Easier variation for kick through in plank position (too hard for beginners)

Doris

Fucking Amazing. Felt a burn and tired but was able to push through. Very well designed

Isaac

W1/D2 Cut - Chest

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!

John

Back in shape after this course 😁💪💪💪😎

Miikka

W1/D3 Cut - Back & rear delt

Gary Rankin

W1/D4 Cut - Arms + Outside Delts

great workout!!! feel that heart rate go up!!

Chris

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

W1/D5 Cut - Cardio

Tiina

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

Alma

Second week is easier although the last repetitions always burn!

Pedro pablo

W2/D1 Cut - Legs

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

Michael Eden Olsson

W2/D2 Cut - Chest

Paul Wyon

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

Cristina

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.

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!

tw_becca

W2/D5 Cut - Cardio

Too crushed to type. Thats about the best review i can give ya

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

W3/D1 Cut - Legs

Feeling much stronger at this point. Great workout

I didn’t realize week 1 to week 2 added sets, so I added weight. I added weight on week 3 also but I may be dead and typing this from the great beyond.

W3/D2 Cut - Chest

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

Theo

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

But we fight through!!

W3/D3 Cut - Back & rear delt

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

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.

Jaybird19

W4/D1 Cut - Legs

it was not easy but a great and challenging workout!! Let's get it🔥🔥💪

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?

💥 💥 👊🏻 👊🏻 💥 💥

W3/D4 Cut - Arms + Outside Delts

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