Name: Playbook - Magnus Lygdback - W4/D3 Cut - Back & rear delt
Uploaded: 2023-10-09T14:34:39.244Z
Duration: 45 min
Description: W4/D3 Cut - Back & rear delt

Fagner

Simon

Gary Rankin

Michael Eden Olsson

Kenton

Kellen Riley

Willard

60 seconds hollow hold was hard but just hung on.

Dumbbell rows always get me more than I’d expect! Love this series. Lost 5 lbs in 3 weeks

Can’t rave enough about this plan! Amazing! Thank you!

Matthew

Elias

Tristan

Ally

Never.Give.Up. Dream Big & Let's G👊👊!!

Edward

Alexis

The 5th set of pull ups was tough start but was a great workout. Increased weight!

James Nowotny

Around round two second superset I started to see spots lol

Mathias

Awesome!  Haven’t felt this good in a while.

Billy Sumrall

Ouch! That burns today! Those hollow holds are evil!! Nice one!!!

James

Henry

Almost time for the next regimen! This one's been great. Thx!

Will

💪🐶🤙 •●(Great Workout!)
  🦵 \_

Ohad

Rosa

You’re a jerk for those hollow hold times 😂

Dan Culpepper

Gary Maness

Natasha

Dimitar

Adding the 5th set and 60 second core exercise was killer 😩 thanks again M!

Camila

This one is more difficult to replicate at home.

Susan

I’m finding I can do more reps in pull ups!! Feeling stronger each time, it’s amazing what our bodies can do!

Alicia

Awesome back day! Hollow hold for that long was a bit cruel though 😅

Charlotte

Hard, but I did my best and upped on some weights. Hollow holds was tough today. 🥵

Melinda

Not gonna lie, that 60sec hollow hold was intimidating but, mind over matter!! 60sec is just more than 45sec lol you can do anything for 60 sec

Jenn

Regan Krager

Like everyone else, the hollow holds were killer!

Cache

Irina

The hard work is paying off! The pull ups are looking much bettee!

Charlie Micames

Second to last. The finish line is in sight!

Keegan

phoebe

Saw improvements from when I started so am really pleased.

Paul Lally

Data

I'll be sleeping well tonight 🤘😸🤘

Nate

That last set off hollow holds!  A killer, great end to the last back day

Leigh

Man those hollow holds were meant to kill

Fernanda

LisaMarie

- 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

W4/D3 Cut - Back & rear delt

Kyle

Start of the first day. 
Feeling good with it

Stefan

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

Aiai

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.

W1/D4 Cut - Arms + Outside Delts

Stephen Gustilo

Bogdan

W1/D5 Cut - Cardio

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

Joisce

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

Shai Malka

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!

W4/D3 Cut - Back & rear delt

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