Name: Playbook - Magnus Method - W4/D2 Back, Chest, & Shoulders
Uploaded: 2024-12-30T21:16:50.304Z
Duration: 60 min
Description: W4/D2 Back, Chest, & Shoulders

Can really feel those extra sets, exhausting

Rebecca

Willard Parker

Those additional reps are killing me! Thank you!

Jesse

Sara

Regan Krager

The running was difficult today. Man the overall workout was hard today. I had to push myself all the way through it because I wanted to quit when I first got to the gym. But I did it, and it is a great feeling.

Thank you Magnus!!

Kendi

Sham

Leigh

Kristina Tan

Mila

I gotta get better in my core area.  The windmills at the end are way too difficult.  I got all 80 done but most are “knees up” only

Lynn

Therese

Geraldine

Filippa

Carmen

Jacquie Schmidt

Daniel

Jeanie H

Benito

Windmills rough...arms give out before Abs

Laura

Joaquin

Toni

Beni

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

W4/D2 Back, Chest, & Shoulders

Steffanie

Saskia

Jill White

W1/D1 HIIT, Legs & Core

Mestadels maskiner istället för dumbbell allt upptaget på gymmet. Kondiotionen fick jag ta sist då allt var upptaget

Malin

Great! Tough towards the end but was able to finish strong

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 ^-^

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

I’ve lost a lot of weight since the last time I was in the gym and these workouts are a lot harder than what I remember but I was able to jump back in. How do I stay lean but tone up without gaining a lot of bulk?

emily

Cameron

W1/D5 Upper body, Arms & Core

wendy julie

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.

W2/D1 HIIT, Legs & Core

Huyen

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

As someone that just turned 40 and hears about cortisol everyday, should I be thinking about that when doing the sprints or HIIT portions of these workouts?

Dannelys Rodriguez

Charlotte

W2/D3 Arms, Outside Shoulders & Core

Those hip thrusters are no joke - amazing workout!

Wonder woman

W2/D4 Cardio, Legs & Core

Tina

W2/D5 Upper body, Arms & Core

Martha

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

Linda Petersson

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

Mandy

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

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

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.

W4/D2 Back, Chest, & Shoulders

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