Name: Playbook - Magnus Method - W4/D3 Cut - Back & rear delt
Uploaded: 2024-12-30T21:16:51.940Z
Duration: 45 min
Description: W4/D3 Cut - Back & rear delt

Fagner

Simon

Gary

Michael Eden Olsson

Kenton

Kellen Riley

Willard

60 seconds hollow hold was hard but just hung on.

Dumbbell rows always get me more than I’d expect! Love this series. Lost 5 lbs in 3 weeks

Can’t rave enough about this plan! Amazing! Thank you!

Matthew

Elias

Tristan

Ally

Never.Give.Up. Dream Big & Let's G👊👊!!

EdwardShambhu Rosa

Alexis

The 5th set of pull ups was tough start but was a great workout. Increased weight!

James Nowotny

Around round two second superset I started to see spots lol

Mathias

Awesome!  Haven’t felt this good in a while.

Billy Sumrall

Ouch! That burns today! Those hollow holds are evil!! Nice one!!!

James

Henry

Almost time for the next regimen! This one's been great. Thx!

Will

💪🐶🤙 •●(Great Workout!)
  🦵 \_

Ohad

Rosa

You’re a jerk for those hollow hold times 😂

Dan Culpepper

Gary Maness

Natasha

Dimitar

Adding the 5th set and 60 second core exercise was killer 😩 thanks again M!

Camila

This one is more difficult to replicate at home.

Susan

I’m finding I can do more reps in pull ups!! Feeling stronger each time, it’s amazing what our bodies can do!

Alicia

Awesome back day! Hollow hold for that long was a bit cruel though 😅

Charlotte

Hard, but I did my best and upped on some weights. Hollow holds was tough today. 🥵

Melinda

Not gonna lie, that 60sec hollow hold was intimidating but, mind over matter!! 60sec is just more than 45sec lol you can do anything for 60 sec

Jenn

Regan Krager

Like everyone else, the hollow holds were killer!

Cache

Irina

The hard work is paying off! The pull ups are looking much bettee!

Charlie Micames

Second to last. The finish line is in sight!

Keegan

phoebe

Saw improvements from when I started so am really pleased.

Paul Lally

Data

I'll be sleeping well tonight 🤘😸🤘

Nate

That last set off hollow holds!  A killer, great end to the last back day

Leigh

Man those hollow holds were meant to kill

Fernanda

LisaMarie

- 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

W4/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

Marie

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.

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

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

W4/D3 Cut - Back & rear delt

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