Name: Playbook - Magnus Method - W4/Day22: Chest + Front Side Shoulder + Core
Uploaded: 2024-12-30T21:16:50.595Z
Duration: 45 min
Description: W4/Day22: Chest + Front Side Shoulder + Core

Juan

Love this intense workout. Especially the dragon kicks at the end

Jeremy

Great chest pump! Has kept it intense the whole time! Thanks!

Amman

Finished the session with 10 runs and push ups to failure :)

Simon

Anthony

Alexis

Great workout 🏋️‍♀️ 😊🔥💪!!!!

Willard

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

Melinda

Jesse

Michael Eden Olsson

Alejandro

Christian

Jacinto

Perfect time and difficulty for a workout.

Mike

Stefan

Nelson

Paul Lally

Max Wood

Good to be back after over month brake. Thank you for your workout program 😀👍💪💪💪

Martin Grönwall

Leigh

Will you have a new program for Skarsgård’s The Northman?

After weeks it still gives me a great workout

Stephanie

Still working on my fly technique, no pun intended😂

Charlie Micames

Det var tufft men väldigt givande 😀👍💪

Would be great thank if there was a log the weight used for each exercise so you know what you did last time.

Matthew

Andreas Bäckström

James

Kristina Tan

Marine

Chris

Chipper

Bra
Öka till 25 på sista magövningen
Det pallar man nu

PÄR KNUTSSON

Christer Madsen

Bra men jobbig träning idag. Tack för ett riktigt bra och varierande träningsprogram 😀👍💪💪

I’m looking for some feedback, but no one is getting back to me, or these messages are not getting through.
I would like to continue, but need some recommendations?
Thanks, Tj

Nicolette Daniel

Peppe

Johan

Ive completed most all of the workouts you have to offer on this platform and I gotta say Ive thoroughly enjoyed the challenge and hard work of every single one. My physique, strength, endurance and conditioning have all improved greatly thanks to you, my friend. I hope you get a chance to see this. Thanks for kicking my ass into shape!

Zach

yoppeekieyahmf

Christopher

Just pulled 50 on the cable to pulls. That’s new. Good stuff sir. I didn’t skip leg day on purpose. I’ll be doing it later tonight at my hometown gym. Better equipment.

Caleb

Rodolfo Bello

Cole Lanier

This last week will be hard! It’s a great challenge.

Michael Payton

Day 22, working chest and core here. Start of your final week. 

Remember, we are taking the cardio up from 8 sets to 10 sets!

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawl

- Lay back flat against a flat bench
- Tap Barbell down to your chest and push back up

Bench Press

- Set a bench at incline
- Pick up barbell from rack lower down to chest and push bar back up

Incline Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

Today's workout with end with shoulders in core. 

Complete this superset 4 times through. You'll do 12 military presses and 15 dragon kicks in each round, 60 seconds rest in between each round!!

- Start seated on a bench
- Elbows Bent
- Press dumbbells straight up over shoulders
- Explode up slowly lower weights back down

Military Press with Dumbbells

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon Kicks

Superset

W4/Day22: Chest + Front Side Shoulder + Core

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

Stephan

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

Kirill

W2/Day12: Chest + Front Side Shoulder + Core

I’m getting there 💪 feeling stronger

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

Alexander Oja

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

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

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

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

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?

W4/Day22: Chest + Front Side Shoulder + Core

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