Name: Playbook - Magnus Lygdback - W4/D3 Cut - Back & rear delt
Uploaded: 2023-04-20T16:27:45.845Z
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

@le!

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

Jennifer

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 🤘😸🤘

Nathan

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

Couldn't even finish first day haha! My legs just gave out on the cat plak! Does anyone have advice for someone like me?

Daniel

Anna

Cat plank är lite för lätt, kanske vanlig planka istället ? Annars ett roligt benpass. För en gångs skull 😄💪🏻
Calle

Carl Magnus

W1/D1 Cut - Legs

Definitely not a beginner workout. If your new to the abb exercises, I would recommend modifying them until you build yourself up.

Greg

Kate

W1/D2 Cut - Chest

Ann-Sophie

Johno

W1/D3 Cut - Back & rear delt

W1/D4 Cut - Arms + Outside Delts

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

Steven

Chris

W1/D5 Cut - Cardio

Injury kept me from finishing today but will make sure I do it all next time

Tiina

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

Alma

W2/D1 Cut - Legs

Good set, last core set was not my best set 😂

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

W2/D2 Cut - Chest

Milena Deneno

Awesome! Could only hold for 20-25 seconds though!

Manny

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

W2/D4 Cut - Arms + Outside Delts

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

tw_becca

W2/D5 Cut - Cardio

W3/D1 Cut - Legs

Feeling much stronger at this point. Great workout

Paul Wyon

W3/D2 Cut - Chest

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

W3/D3 Cut - Back & rear delt

W3/D4 Cut - Arms + Outside Delts

Mary

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/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!

W4/D3 Cut - Back & rear delt

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