Name: Playbook - Magnus Method - Day 4 - Arms + Outside Delts
Uploaded: 2024-09-11T16:54:51.773Z
Duration: 45 min
Description: Day 4 - Arms + Outside Delts

Steven

Ines

Pre workout and post work out stretching would be a great addition.

I'm only have enough enery for 5 , but i try my best go into 7. Very good plan for beginner

Nghĩa

Fagner

If it’s not challenging I suggest upping the weight

Abner Cassia

Det var kämpigt, nu börjar benen att fungera efter benpasset för några dagar sedan 😅

Mattias Rekonius

Elisee

Kaarel

Brandon

Kristin

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Superset: 
- 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

Day 4 - Arms + Outside Delts

Andrew

Edit

Josef

Welcome to my 7 Day Trial Program!

I loved that this workout challenged me. I wish the video was more at an angle where you can see more the form of the movement but otherwise great!

Aaron

So tired with leg days but never skip. Thanks Magnas so much

Day 1 - Legs

Core superset is so hard for beginner but i love it haha

Alejandro

Kenny

Day 2 - Chest

great way to start the week💪👍🔥🔥

Yes. very very good for beginner, 2 arm feel like no more energy after pull up. But I like this, thank Magnus so much.

Day 3 - Back & Rear Delt

Tomas Thelin

Susan

Day 5 - Cardio

Great. Modified it a little with hip abductor and adductor and some additional core.

Day 4 - Arms + Outside Delts

Community

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