Name: Playbook - Magnus Method - W2/D2 Back, Chest, & Shoulders
Uploaded: 2024-12-30T21:16:50.059Z
Duration: 50 min
Description: W2/D2 Back, Chest, & Shoulders

Huyen

Terrence

Fredrika

Linda Petersson

Willard

Brian

Jeremy

Jeanette

Really have enjoyed this app so much. I love lifting but have felt  somewhat of a loose cannon not having a real target. These clear and flexible workouts have been a game changer. I now leave the gym feeling like I’ve accomplished something and can gauge my progress. Love Magnus for his real  and genuine personality that isn’t gimiky, but practical and on point.

Tabbatha

Jesse

Not really feeling the greatest today but I still showed up :)

Kayla

Windmills are HARD!!! Gotta keep trying 💪🏼💪🏼

China

My forearm strength was pushing towards the end. Challenged me in all ways -- mentally, physically, and spirituality.

Kyla Isabelle

Data

Windmills in the end are hard technically, not to swing. And I get some pain in my upper arms... 🤔

Melinda

Regan Krager

I am huffing and puffing today! I wasn’t able do full 60second dead mill sprints, so I did 5 set of 30 seconds with 30 second rests in between. I just could not breathe with my mask on! None the less, I got it done! I am still struggling with windmills, my grip, so I will keep working on that. 

Thank you Magnus!!!!!!

Kendi

Leigh

Sham

Heloisa

More core or is it just me ? Dont really know How much core u should train💪🏼 But looovvee anyways

Rosa

Kristina Tan

Felt good, it was a good balance. I had to modify the windmills, is there another exercise to build up to windmills besides knees? One leg out?

Kerry

Stephen

Roslynn

I did windmills hanging rather than laying flat! Huge accomplishment for me!!

Mila

Loved it!! But the downside is that it took me too long to wipe the sweat off all the equipment!

Lynn

Today’s workout was great! I feel my core is getting stronger each day. This app is truly the best thing happened to me in 2021. It makes the workout so much fun and easy to follow.

Kanan

Jason Rabe

Rocco

Super! Still can’t do many hanging windmills!!🙄🎉

Geraldine

Anna

This workout always kills me! Especially the windmills! Thanks magnus!!!!

Bianca

Filippa

Deadmill sprints were extra tough after yesterday’s leg session!

Jessica

yoppeekieyahmf

Sometimes I’m not sure if the single arms excersises most be for each arm or 1 each during every series?

Ella

Carmen

Steph

Karl-Ola Solem Kjellholm

Daniel

Jacquie Schmidt

I can’t quite do the hanging windmills so I mimicked the motion laying on a bench. Is that sufficient to build up to the hanging windmill?

Rhiannon

Skye

Still awesome and difficult! When is the right time to increase weights

Itzel

Seli Mart

Can’t hang on with windmill..got 10 then 8 twice....great workout!

Laura

Great job progressing through the program. Rest time is down to 45 seconds today.

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

Perform 15 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Back flat on bench
- Nice controlled movement down
- Accelerate up

Dumbbell chest press

- Start horizontal to the bench
- Row back with the dumbbell coming up near your hip
- Squeeze your shoulder blades

Dumbbell row single arm

Chest & back circuit

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

- Don't go heavy and have your form suffer
- Keep your arms tight and expand wide below the chest line 
- Accelerate up and squeeze your chest at the top

Dumbbell chest fly

- Bench at an incline, toes on floor
-  Arms slightly bent or straight
- Squeeze shoulder blade at top

Reverse flys

Chest & rear shoulder circuit

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them
- If you cannot do your legs, do your knees

Windmill

W2/D2 Back, Chest, & Shoulders

Great workout! Love the superset at the end. Great way to end a workout.

wendy julie

Keddi-Anne

W1/D1 HIIT, Legs & Core

Nice workout! My hands were a little slippery during windmill - next time I’ll bring a towel or something for my hands. Otherwise it was great ^-^

Monika

Rebecca

W1/D2 Back, Chest, & Shoulders

Ilze

Robin

Denise Buchan

W1/D3 Arms, Outside Shoulders & Core

Good exercises. I like all of them. Challenging for my core.

So super good therapy/rehab workouts. I have a torn ACL so I couldn’t do the sprints and replaced that with the bicycle.

Elizabeth

W1/D4 Cardio, Legs & Core

Great challenge, sprints were next level!

Martha

W1/D5 Upper body, Arms & Core

Went very well. because I fail on the box couple of time so I changed box jump to squat jump instead. I enjoyed this one so far.

Great workout! Those mini bands are no joke

Mandy

W2/D1 HIIT, Legs & Core

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

W2/D3 Arms, Outside Shoulders & Core

Those hip thrusters are no joke - amazing workout!

Wonder woman

Jenny

W2/D4 Cardio, Legs & Core

Tina

W2/D5 Upper body, Arms & Core

Susan

W3/D1 HIIT, Legs & Core

I was sick for 3 days but came back feeling good.

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Melanie

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Tori

W3/D5 Upper body, Arms & Core

Filipe

That was … challenging. Especially when you go up in weight.

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

Caro

W4/D4 Cardio, Legs & Core

Very good 4 weeks. Enjoyed it every single day. Got leaner body and more strenght.

W2/D2 Back, Chest, & Shoulders

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