Name: Playbook - Magnus Lygdback - W4/Day28: Back + Outside Shoulders + Back side shoulder
Uploaded: 2023-01-02T04:13:42.386Z
Duration: 45 min
Description: W4/Day28: Back + Outside Shoulders + Back side shoulder

Johno

Alexis

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

Great workout 🏋️‍♀️ 😊🔥💪!!!!

Willard

Ken Hopps

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!!

Marcel

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 T

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

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!

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

Eduardo

Very good 😀. Starting all over again with another 4weeks with your program 👍💪💪

4 veckor gjorda 😀. Nu kör vi 4 veckor till 👍💪. Härligt träningsprogram.

Hayden

Sixth week done! Repeating! Let’s go for another 1

Mauro

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

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Anthony

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

W1/Day3: Back + Outside Shoulders + Back side shoulder

Leigh Searles

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

W2/Day8: Back + Outside Shoulders + Back side shoulder

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

Martin

W2/Day11: Cardio HIIT + Legs + Core

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

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

Good way to finish, start again on Saturday

Dexter

W2/Day14: HIIT + Arms

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Jonathon

W3/Day16: Cardio HIIT + Legs + Core

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

Steve

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

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

W4/Day22: Chest + Front Side Shoulder + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

W4/Day23: Back + Outside Shoulders + Back side shoulder

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

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

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