Name: Playbook - Magnus Lygdback - W1/Day3: Back + Outside Shoulders + Back side shoulder
Uploaded: 2023-01-02T04:13:42.028Z
Duration: 45 min
Description: W1/Day3: Back + Outside Shoulders + Back side shoulder

Steve

Great workout, I’m feeling pumped up 🔥😊💪🏋️‍♂️!!!!

Willard

Emil Skyving

Great back blast- love the rope pulldowns and the windmills are growing on me. Thanks Magnus!

Chris

Michael Eden Olsson

Lisset

Tamir Baker

Sami

Joseph

Favorite workout of Tarzan so far. That shoulder superset felt awesome!

Kristopher Shelton

Really tough and it feels (strangely) good. But I needed to take weights down, because the first two workouts left me with a whole sore body that I couldn‘t hardly using stairs for three days. So: DON‘T FORGET TO STRETCH after the workout. I hope I can male it through the weeks. :)

Marv

This was an excellent workout. I'm digging this Tarzan workout

Brandon

Natasha

Jesse

Very nice workout. In the end very high intensity. 💪👍 thx from germany

Norman

Ileana Rodriguez

Juan Pablo Lea Plaza Soruco

The windmill knocked the wind out of me! 😅

Vedant Ghag

Kyle

Regan

Great. Question: for the lateral windmills with the dumbbell, what accounts for a rep?

Nyambi

Amazing. Hits so hard but only takes an hour or so. Best workout program. 🤙🤙

Connor

Cole

Intense and heavy for the shoulders, and back also of course. 🥵

Melinda

Manuel

Levi

Never did the DB Windmill before.  Tough!  Couldn’t do 20, but managed 10.

Gabriel

Jacek

Miguel

I went too hard and enthusiastic on day 1 & 2 and had to give the body a rest (first time back in the gym in a long time so was really feeling it) day 3 think I went too easy, nice sweat going but think I'll try and go a weight up next time

Rhys

Logan

Brutal! The shorter rest intervals make a huge difference. The windmills and straight arm db raises were especially deadly. Thanks Magnus!

Good workout, watched the video on front pulls and got a much better burn using your form

Seth Carver

Mark

Alejandro

Jacinto

Felt awake, alert and aware. In other words ready for my day

Realized halfway through that I was starting to give up but now understand that the mental aspect is a big key and pushing your way through something that might feel uncomfortable temporarily but will reap the benefits in the long term.

James Nowotny

Man the last super set was so hard, I used to do many kilos on shoulders, now I ended up doing with 4 kilos each hand haha

Vasileios

Great workout, but those windmills were tough!

Mike

Hey Magnus, after watching your YouTube videos for a couple weeks I started the Tarzan program today. Feels great. Thanks for sharing your knowledge. Cheers!

Amine

michael davis

This one was deceiving. Initially the list looks pretty simple and straightforward, but then you start doing it. 🤯

Modification
Warmup ✅
HIIT intervals ✅
Lat pull down ➡️ DB standing one-arm rows
Row machine ➡️ chest supported DB rows
Straight arm pulldowns ➡️ Lat Pullovers
Windmills without weights for should injury
Raises superset ➡️ YTLAs

Raoul

The dumbbell windmills killed me, in a good way

John-Michael

The dumbbell windmills suck….haha grateful for feel good pain lol 
No pain. No gain!

Tony Ingreso

Tomer

Day 3, you're almost through your first 4 day split. Use hashtag #MagnusMethod or tag me in your videos on Insta. I'll do my best to give you all personal feedback.

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

Cardio HIIT Treadmill Sprints

- Use a machine
- Explode down slow and controlled going back up

Lat Pulldown

- Start in a seated position, knees slightly bent, back straight
- Draw cable in towards your abdomen
- Slowly release

Sitting Cable Row

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Straight Pulldown

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight

Dumbbell Windmill

These last two exercises are all about hitting the arms. You'll do 12 reps of lat raises followed by 12 reps of straight raises for 4 rounds! 60 seconds rest in between rounds!

- Feet together with firm, straight posture 
- Slightly bent arms, raise them above your shoulder line 
- Don't swing or go too heavy 
- Release slowly

Lat Raises

- Start in a bent over athletic stance
- Dumbbell in each hand
- In one motion swing dumbbells up overhead
- Bring down using the opposite motion

Straight Raises

Shoulders and Arms Superset

W1/Day3: Back + Outside Shoulders + Back side shoulder

Ryan Powell

Day 1 felt interesting 🤣 goal to loose 10 kg in 6 months !!!

Bruce Lok

Dexter

W1/Day1: Cardio HIIT + Legs + Core

Killed my mid section and chest. Loving this level of intensity

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

W1/Day4: HIIT + Arms

A+ took me about 1.5 hours and I’m dying

W1/Day6: Cardio HIIT + Legs + Core

Feeling great 😊 💪🔥🏋️‍♂️!!!!

W1/Day7: Chest + Front Side Shoulder + Core

Wow, that was a rough one, but got it done, feeling the burn 🔥 🏋️‍♂️💪😊!!!!

Alvin

W2/Day8: Back + Outside Shoulders + Back side shoulder

Arm day is the best day 💪🔥😊🏋️!!!!

Feeling the pump. Getting better at the core finishing superset.

Faisal Patel

W2/Day9: HIIT + Arms

Dead 💀. I literally felt sick after my body had cooled down from the intense work out.

Feeling great on leg day 😊🔥🏋️‍♂️!!!

W2/Day11: Cardio HIIT + Legs + Core

Great workout 🏋️‍♂️ 🔥😊💪!!!!

W2/Day12: Chest + Front Side Shoulder + Core

I’m feeling great 😊 💪🔥🏋️‍♀️!!!!

W2/Day13: Back + Outside Shoulders + Back side shoulder

Love the burn, used enough weight to fail

Stefan

W2/Day14: HIIT + Arms

Leg day is the best day 😊🔥🏋️!!!

Marcel

W3/Day16: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 🔥💪😊!!!!

Felt weak today but much going on and to little sleep.  😟

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

Warm up 5 min row so no threadmill. Fun... Tried to lift heavier and really think about the technique. ☺️🙌🏼

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

Great workout 🏋️‍♂️ 🔥💪!!!

Skipped the intervalls and stir the pot since I do a lot of Cardio/hiit and I was short of time. Awesome workout out. Sweaty as hell. 🥵💥

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

Burn in the shoulders and a tired back. (No sprints on the  threadmill today).

W4/Day23: Back + Outside Shoulders + Back side shoulder

Arm day is my favorite day 😊🔥💪!!!

Tungt!! 
Kan ej göra sista magövningen pga Axel som spökar. Gjorde en annan. 
Gött pass😃😃

Jonatan

W4/Day24: HIIT + Arms

Leg day is the best day 😊🔥🏋️‍♂️!!!

cameron

Tough today. Did the intervalls but not box jumps or the core excersices. I was exhausted after a long day and poor sleep. 🥵😮‍💨

W4/Day26: Cardio HIIT + Legs + Core

Feeling great 😊 🔥💪🏋️‍♂️!!!!!

Skipped bear crawl today since I have some serious caughing going on. 😩

Accidentally hit one star. Definitely all the stars! Chest and shoulders on fire, but this program definitely made me stronger!

W4/Day27: Chest + Front Side Shoulder + Core

Ken Hopps

Last workout session on Tarzan workout. Took a while since I do a lot of other training aswell. Skipped the threadmill today since I was going to do a short session and I already do a lot of hiit.
Great work this Tarzan workout routine. Now off to something else... 🙂

W1/Day3: Back + Outside Shoulders + Back side shoulder

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