Name: Playbook - Magnus Method - W1/Day4: HIIT + Arms
Uploaded: 2024-12-30T21:16:50.147Z
Duration: 45 min
Description: W1/Day4: HIIT + Arms

Freddie Academy

Kennedy

Michael & Kay

Mike

Courtney

Amman

Is it ok that I feel my self like I did the last training in my f.ng life ?

Kirill

Rough as always abs the worst as usual 😆

Mathias

Simon

Those AB excerises at the end #sendhelp 🥵

Alex

Hurt so good! The core superset was killer! 🦾

Scott

Fabian

Almira

Aoife Clarke

Edward

Juan Pablo Lea Plaza Soruco

Martin

Kira

Pulled a muscle in my back yesterday so today was a lil hard gonna rest tomorrow

Jonathan

Anthony

Leigh

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

Johno

Eddie

Dexter

Alexis

Alessandro

Superset with a windshield workout is a killer.

Luka

Bruce Lok

Steve

Willard

Jasmina

Brent

It was good, can you please also add the Post workout stretching.

Krishna

I love it great workout, I just don’t have machines so I am looking up Alternatives to 50% of the exercises.

Samual fink

Awesome workout! Did 45 min of bjj solo drills prior to workout and it was a great combo. Thanks Magnus!

Chris

Easton Arterburn

Michael Eden Olsson

Lisset Cota

Ethan

Luiz Otavio

Brandon

Jesse

Ileana Rodriguez

It's day 4 which means it's the last day of your first 4 day split. Work hard today because tomorrow's a rest day. Let's go!

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

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

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W1/Day4: HIIT + Arms

Your welcome it was intense sweating a lot live it 🤩😆

Felipe Gudino 

W1/Day1: Cardio HIIT + Legs + Core

Great if you can give alternatives to exercises

Rohit

Orri

W1/Day2: Chest + Front Side Shoulder + Core

Josh

Stephan

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

Jeremy

W1/Day6: Cardio HIIT + Legs + Core

Definitely don’t do the bear crawls after you do the rest of the workout…💪

Maurits

W1/Day7: Chest + Front Side Shoulder + Core

Vols7328!

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

Those planks… Magnus how you came up with those to end a workout I don’t know
But it’s a killer to finish off the workout

W2/Day9: HIIT + Arms

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

I’m getting there 💪 feeling stronger

Man that last superset a killer!!! 💪🏼💪🏼💪🏼

Alexander Oja

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

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

The hiit sprit at the beginning is a killer

Fantastic leg day. Went lighter to help recover for long distances

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Tried slowing down the lat raises and front raises even with low weight and wow!!!

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

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

W3/Day19: HIIT + Arms

W3/Day21: Cardio HIIT + Legs + Core

Love this intense workout. Especially the dragon kicks at the end

Great chest pump! Has kept it intense the whole time! Thanks!

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Eric

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

Carl Carlsson

My forearms hurt a lot when I’m doing the straight bar bicep curls. Any ideas?

Saleh

Wow still a great pump and nice and intense!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Nick Deis

Incredibly difficult pump but enjoyed it all!

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

W1/Day4: HIIT + Arms

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