Name: Playbook - Magnus Method - W4/Day28: Back + Outside Shoulders + Back side shoulder
Uploaded: 2024-12-30T21:16:50.713Z
Duration: 45 min
Description: W4/Day28: Back + Outside Shoulders + Back side shoulder

Freddie Academy

Nick

Incredibly difficult pump but enjoyed it all!

Amman

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

Wendlin Jonas

Anthony

Wicked programme - thank you Magnus 🙏🏼

Gavin

Johno

Alexis

Great workout 🏋️‍♀️ 😊🔥💪!!!!

Willard

Ken H

Last workout session on Tarzan workout. Took a while since I do a lot of other training aswell. Skipped the threadmill today since I was going to do a short session and I already do a lot of hiit.
Great work this Tarzan workout routine. Now off to something else... 🙂

Melinda

Michael Eden Olsson

Saved the hardest and most intense workout for last. Thanks for putting this program together. 💪🏼

Joseph

Loved how this one really stepped things up from the Batman... super nice. Loving how I look..

Brandon

Love it! Another one finished...we need more programs!!

Wow…just Wow…I am happy to get over the finish line on this program!

Saul

Tristan

Completed! Great program resulting in nice progress 💪Thanks!👍

Magnus

That program was an ass kicker, but it was perfect for me. Felt like I got more athletic and more muscle endurance while also improving my physique! Thanks Magnus!

Cody Cimino

Alejandro

That was a really good program! Can't wait to start the next one! I'm thinking I'll try The Beast next.

Miguel

Jacinto

Mark

Going to start this again next week.   I'll swap out some compound lifts to mix it up.

31961Scott!

Aaron Jordan

Steven McMeikan

Final exercise of the 4 week plan. Loved it and got so much improvement overall with my cardio and strength. Will show the comparison visually and stats wise soon.
Thank you for the motivation and keeping me accountable.

Bra träning även idag😀. Nu kör om programmet igen 👍💪💪

Martin Grönwall

Awesome program. One suggestion would be to make it gender neutral, as this seemed geared towards only men in the written dialogue you provided throughout. Thanks!

Shawn-Ta Jones

Så där ja. Tarzan andra rundan klar. Mycket axlar. Mycket förbränning. 
Skön känsla att ha kört igen. Märker skillnad på kroppen. 
Gillar träningsupplägget med att kunna bocka av vartefter man kör. 
Skulle vilja ha en ”random” knapp för typ armar, bröst etc som man kan köra ibland när man inte är inne i ett program. 
Tankar bara
Ha en fin söndag 
Pär

PÄR KNUTSSON

The dumbell windmill was horrible. My shoulders were begging for rest by the end jajaja

Charlie Micames

Chris

Marine

Kristina Tan

Sean

Kent

It was so hard but so worth it. A few week 4 more to go on loop to get rid of the remaining fat but a lot of weight and fat got obliterated

Thomas

Stark idag. Varit kul att köra lite annan träning. Ska hålla i till midsommar minst. 
Ta hand om dig
Pär

Tamara Myers

Christer Madsen

Great. I feel in better shape. Should I cycle the month again or keep repeating the last week?

Sydney

Thanks for the program! Really happy with the results, especially in my shoulders! As well as my back and arms (had to increase a link in my watch). I would like to see more improvements in my chest and glutes, thinking of trying the Beast workout next!

Glen

This was not my favorite routine but I know I got stronger from it.

Bonnie Kay

Tarzan program done!! And I loved it!! I really focused in the moment workout!! Thank you Mag!! 💪🌟❤

Hi from Italy, I'm Alessandro. This last week was really tough, probably because I've started understanding movements and weights better. After four weeks and 1.5kg gained, lateral abs are exploding out and I look more athletic. Not bad, I'll reach the Tarzan shape. Q: what is a good leg press alternative if you have dumbell and barbell? I'm training at home!

Andrea Hill

Congrats brother, you made it. This program is not easy. There is a reason why these actors look so good, it’s genuine hard work.

It says a lot about you that you made it here. Please ping me and let me know you made. I’d love feedback on the program and to see how you’ve changed! 

Congrats again! Let’s hit this last one!!

- 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

W4/Day28: 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

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

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

Jeremy

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

Mike

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

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?

W4/Day28: Back + Outside Shoulders + Back side shoulder

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