Name: Playbook - Magnus Method - W2/Day13: Back + Outside Shoulders + Back side shoulder
Uploaded: 2024-12-30T21:16:50.406Z
Duration: 45 min
Description: W2/Day13: Back + Outside Shoulders + Back side shoulder

I’m getting there 💪 feeling stronger

Stephan

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

Jeremy

Alexander Oja

Michael

Amman

Kirill

Today was a real killer can’t lift my arms anymore basically crawling home

Eric

Aoife Clarke

Sofia

PÄR KNUTSSON

Anthony

Leigh

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

Johno

Alexis

Steve

I’m feeling great 😊 💪🔥🏋️‍♀️!!!!

Willard

Michael Eden Olsson

Brandon

I love hitting back and shoulders, and this workout does nothing to weaken that love.

Kristopher Shelton

Today is my birthday so getting home for a piece of cake. 😋 This is burning in the shoulders. 💪🏼 Skipped the threadmill due to the fact that I already train a lot of hiit.

Melinda

Jesse

Juan Pablo Lea Plaza Soruco

Josh

Regan

Tristan

MY….SHOULDERS….ARE…..BURNIIIIING! In a good way of course.

It was amazing! Being on my 3rd week I feel my body getting used to the excersises. Is there anyway to have my body not get used to it and feel the difficulty again? Anyways it’s a great workout thanks a lot! Have an awesome day.

Angel

Jacinto

Mark

Ciro

Mike

James Nowotny

Martin Grönwall

Paul Lally

Max Wood

Love the superset for shoulders at the end

Steven McMeikan

Hard but good workout this morning 😀👍💪

The lat pullups are a killer ending. Not a good one to after leg day

Charlie Micames

Failure for my part, i was talking to much with my companion and i had only 1h in the gym.

Andreas Bäckström

Daniel McCooey

Nothing wrong with the workout 🏋🏽‍♀️ it’s just an off day..

Firas

Carlos

Maurizio

Should have alternative exercises i.e of shoulder pain

Morten Hatlevik

Kristina Tan

Sometimes I can’t find the right grip for the seated row.  I’ve used the rope/webbing grips but the spacing isn’t right.  Can you suggest a min alternative way of doing that set?

Sean

I think 90% of the weightloss is water after workouts like this…. But i’m fine with that 👍🏻💪🏻

Simon Öhlund

Marek

Christer Madsen

Day 13, you remember this one. Back and outside shoulders with sprints as your cardio HIIT. We're using workouts like this one to create that "V" shape. Get after it!

- 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

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

Pawel

Great, kept the heart rate up while putting up good numbers in weight as well!

Garrett

Great just didn’t have leg press at my gym and the core with the ball sheesh tough one for me ! Couldn’t hit a min only 30 sec but last set I pushed for 50sec

Pius Nomen

W1/Day1: Cardio HIIT + Legs + Core

Supreet

Good stuff.  Added 30 minutes of cardio in the beginning

Nick

W1/Day2: Chest + Front Side Shoulder + Core

This is definitely my weak spot, absolute shoulder destruction by the end but I love it!

Matthew Ashton

Rachel

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

Freddie Academy

Kennedy

W1/Day4: HIIT + Arms

Mathias

W1/Day6: Cardio HIIT + Legs + Core

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

Maurits

Michael & Kay

W1/Day7: Chest + Front Side Shoulder + Core

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

Vols7328!

W2/Day9: HIIT + Arms

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

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

Juan

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

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!

W4/Day22: Chest + Front Side Shoulder + Core

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?

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

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