Name: Playbook - Magnus Method - W2/D3 Cut - Back & rear delt
Uploaded: 2024-12-30T21:16:50.229Z
Duration: 45 min
Description: W2/D3 Cut - Back & rear delt

Juan

Marie

Shai Malka

Great workout, really gets the shoulder blades

Greg

Nicol

Fagner

Milena Deneno

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

Manny

Simon

Paul Wyon

Michael Eden Olsson

It ain't getting any easier, this! Looking forward to the rest!!

Michael

James Reyes

Kenton

Kellen Riley

Willard

Matt

Stefan

Terrible ugggh I hate getting a good workout

Dullah

Bead

Great workout. Very challenging for me to do the pull-ups. I try and push myself but I use assisted moves. I use my legs to push up, and slowly bring myself down.  Keep doing even if you need assistance.  Don't skip.

Timothy Hamon

Abeer

Ciro

Leigh

This day felt great! Back day might be the most fun day (even though I'm gonna feel it later).

Dafaga88

Cody

Why is it Hollow Hold is tougher than in W2 than W1?!

Jung

Shawn

Matthew

Hell yeah! Great workout! Fact that I’m doing pull ups gets me every time! Thank you!

Tarik

Great. One suggestion/note I’d have is that it would be great if there was the ability to input weight values to record for future weeks.

sebastian

Jnyce

Rough ,since my whole body is sore after getting back on the program after being out a whole week. Definitely recommend easing back into the program to avoid injury. Although I didn't perform to the same intensity, the workout was still performable and enjoyable.

Elias

Managed to get thu it again with a bit of improvising.Sometimes equipment is being used by others in the gym,so you have to reshuffle the order a bit.

Robert

Caroline

Absolutely awesome. Thank you Magnus💪🏼

Hamza

Had to pick lighter weights to keep a good form!

Pranay Sinha

Brody

Mathias

31961Scott!

Super great but I cannot do the pull ups whats the technique and what is the alternstive for pull ups. Thank you

Sarah Karina

Rhiannon

Patrik

I wasn’t planning to do back today but since every leg machine was occupato at my gym today, and I mean EVERY one, I had to switch gears. But no matter, It was a fantastic workout! I feel ready for the day ahead!! 

Thank you Magnus!

Kendi

Jalil

- 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

W2/D3 Cut - Back & rear delt

Isabel

Kyle

W1/D1 Cut - Legs

😮‍💨 This was good! I needed it! Look forward to tomorrow.

W1/D2 Cut - Chest

These are effectively tough workouts when done to the “T”.

Kirk Skinner

Artur

W1/D3 Cut - Back & rear delt

W1/D4 Cut - Arms + Outside Delts

Perfect 5th day Cardio/Row. I haven’t touched a rower in a while (1 year). It kicked my booty, but not as bad as I thought it would.

Stephen Gustilo

W1/D5 Cut - Cardio

😮‍💨 👍 Another great leg pump! Thanks!

Good workout again ! Felt easier than last time, but still good!

Joisce

W2/D1 Cut - Legs

W2/D2 Cut - Chest

W2/D4 Cut - Arms + Outside Delts

I had to put some rowing and some elliptical in there as power walking side is not the best for me.

Johno

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

W2/D5 Cut - Cardio

Tomas Hennerfors

Due to piss poor time management and be being a pussy I had to cut a few things. My legs are Jell-o though.  Great workout routine.

After a pause for 2-3
Weeks it was fuckin lovley to sweat again. Thanks
Magnus!!!!

Eric

W3/D1 Cut - Legs

I can’t do the last one. Still any tips

Could not do legs due to an ankle injury but was a good change up!! Hope to do the legs part tomorrow

W3/D2 Cut - Chest

Bryan

W3/D3 Cut - Back & rear delt

The super sets took a lot out of me today, can’t wait till tomorrow

W3/D4 Cut - Arms + Outside Delts

Outdoor run! 🏃🏻‍♀️ killer😰

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

Melanie

W4/D2 Cut - Chest

Gary

W4/D3 Cut - Back & rear delt

W4/D4 Cut - Arms + Outside Delts

All done.  Swapped swimming for this treadmill cardio to wrap up the cut.  Seeing results.. 
Thinking D&D workout may be next.

Great 4 week workout.  Now that I completed the 4 week shred should I repeat it or try a different program to keep the cut and weight loss going ?  Dropped about 5 pounds and added muscle as I monitor on the InBody.  Started 215 down to 210 over the 4 weeks. Taking I. 200g of protein a day and watching macros and calories.

Lantz

Glad I reached the end, two days before I leave for a bit

W2/D3 Cut - Back & rear delt

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