Name: Playbook - Magnus Method - W2/D4 Cut - Arms + Outside Delts
Uploaded: 2024-12-30T21:16:50.242Z
Duration: 45 min
Description: W2/D4 Cut - Arms + Outside Delts

Kyle

Marie

Greg

Now that was a workout. I went a bit lighter but I did notice I could focus more on the actual muscle groups rather than just trying to get the weights up.

Johno

Fagner

Simon

Getting stronger than week 1. Week 1, I couldn’t do the side plank now I did every rep of every set.

Jonathon

Heather

Ilham

Adam

Willard

Ready for a nice walk tomorrow. 2 weeks and going!!!

Timothy

Tough as heck great workout. Circuit was punishing.

Matt

Manuel Urias

Dullah

Matthew Lawless

Kristin

Leigh

Don’t have an airdyne bike so subbed for high intensity elliptical. Worked pretty well. I advise everyone give it a try if you don’t have the bike.

Kenton

The circuits and supersets are challenging when you’re in a crowded gym or the cables and dumbbells are separated/far apart. Other than that, it’s a great burner

David

Really ran out of gas today. Challenging but great.

Alexandra

I expect that my arms won't work properly tomorrow. But in a good way! 😆

Keith Haffner

Amazing workout!  Done now wity 2 of the 4 weeks of Cut! Down 5lbs.

Gabriel

Matthew

Great workout! I feel like I had a great workout and good form, broke a sweat and raised my ❤rate.

Tina

Mattias

Marco

Another great work,I'm burnt! Again some adjustments and improvising due to equipment availability and my old age.

Robert

Andrea

Arms feel brilliant after this! Thanks Magnus!

Pranay Sinha

Mathias

What a great workout! I feel the burn and I am loving it! 

Thank you!!

Kendi

Jessica

James

Mari

Ingrid

Benita

Fantastist program, men så fruktansvärt tungt idag 😵 kämpade mig igenom armarna men orkade bara hälften av core övningarna 🤷🏼‍♀️

Charlotte

I felt the best on this workout. Increased weight and added more reps. Thanks Magnus!

James Nowotny

Brian B

Henry

I dont feel my arms xD. Was good today to. Thx coach

Dominic

Tiffany

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Circuit: 
- 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

W2/D4 Cut - Arms + Outside Delts

Isabel

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

Juan

Shai Malka

W2/D3 Cut - Back & rear delt

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

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/D4 Cut - Arms + Outside Delts

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