Name: Playbook - Magnus Method - W3/D4 Cut - Arms + Outside Delts
Uploaded: 2024-12-30T21:16:50.535Z
Duration: 45 min
Description: W3/D4 Cut - Arms + Outside Delts

Marie

Bryan

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

Johno

Fagner

Simon

Steven

Adam

Willard

Matt

Zachary

Stefan

please keep the numbers between the description and checklist consistent, desc will say 10 reps, list says 12

eric brown

Supersets in the gym are challenging when the equipment is at opposite ends of the room! Good workout, I am getting stronger.

Michelle

Always works....always makes me feel like I achieved something for myself! Thank you!

The core superset always gets me here. Really pushing myself on form and mind muscle connection at the moment.

Kenton

I did a regular plank at the end.  Still great!

Gabriel

Lydia

I had to double up today (back and arms) after missing yesterday's workout. I'm NEVER missing another day. 😆💪

Keith Haffner

Matthew

Mathias

Tina

olivia 

Mari

Robert

Jamal Umanzor

Oskar

Feeling strong during second round of cut challenge!

James Nowotny

EdwardShambhu Rosa

Luis

Dominic

Pushed myself like crazy. Killer workout! Abs are behind so I’m doing a little extra like throwing in navy seals style crunches. Time for tacos!!!

Some days are just harder than others. Today was that.

Will

Good - heads up there’s a typo on the dumbbell curls - says 10 reps each, but the count is 12

Dan Culpepper

Exhausting but great! Love the burn ❤️‍🔥

Karoline Gabrielsen

Magnus, all the workouts are good. I'm 56 years old and hoping I can reach my goals through your workouts!

Mike

Airdyne makes my legs feel JACKED even on arm days 🦵

Natasha

Janet Callahan

Getting stronger in third week. That 5th set really pushes you!

Camila

Brutal my body aches yet I feel incredibly energetic!

Tatiana Mendez

Tough directly after the back workout. 💪🏻🥵

Melinda

Oh lord! Om dead but happy of all endorphin’s. 😜🤟 this was hard and sweaty 🥵🤮💦

Hadjer

Love the core superset at the end! Not easy but the one I can see some killer advancements in my ability every week

Jenn

Keegan

phoebe

Utterly exhausted, but good exhausted... Noodle arm feeling now 😂

Sofia

Rod Mandi Brumfield

I love the changes for this week! You brought back the shoulder side raises-❤️ My favorite part of arms.

Regan Krager

Data

- 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

W3/D4 Cut - Arms + Outside Delts

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

Greg

W2/D2 Cut - Chest

Juan

Shai Malka

W2/D3 Cut - Back & rear delt

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.

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

W3/D3 Cut - Back & rear delt

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

W3/D4 Cut - Arms + Outside Delts

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