Name: Playbook - Magnus Lygdback - W6/D5: Back & Shoulders + Core
Uploaded: 2023-10-09T14:34:39.333Z
Duration: 50 min
Description: W6/D5: Back & Shoulders + Core

Yeay! I finished! It was hard/tough, but fun. 👌🏻

Melinda

Finally completed!!! Now to decide what my next will plan will be!

Christopher Uhey

Last day of the beast! This workout was so good, but going through some health issues that come with extreme fatigue, it was hard to get through the whole program. I’m not one to brag, but I am proud of myself for completing it at all. It may have taken me months but I did it!

Tori

Absolutely loved this work out. And I loved The Beast workout plan and program! Will be doing another workout plan of yours!!! Thank you!!!

Amman

Hela Beast programmet var otroligt bra. Roligt och utmanande! Tack!

André

John

Made it to the end.  Great workout program.  I think the Northman is next.

Finished the program!
This was my FAVE program so far.
I’m definitely going to do it again. Awesome!

Connie Dale

I finally finished. Excellent with some gains. Now trying out another workout. 💪🏻🥵🤙

Dollie

Letztes Training 🏋️‍♀️ nochmals alles gegeben!!! 🙌🏻🙌🏻🙌🏻🎉🎉🎉💯✊

Yvonne

Amanda

Antonia

Anthony

Done! Great program. Got much stronger and feel great.

Shane

Corey

matt

I loved the workout routine for beast, I finished my last day of it today, and I feel great 😊 🔥💪🏋️‍♀️🥰!!!!!!

Willard

Loved this program. Going to do it again.

Ryan

Adam

These were tough weeks.. but I made it, thank you!

Kaspar

Great Program. Didn’t focus on eating, but gym stuff well worth it.

Guess I'm beast now. Great program. Thanks, Magnus!

David

Larry Hess

Leigh

Hotel gym; did what I could with what I had! Thanks Magnus!!

Rhiannon

Mika Terrell

The sprints really kick your ass this was a good rutina.

Jeppe

Thanks! Great program. I think I’ll start the Northman tomorrow.

Great finish for the end of the working week ☺️☺️☺️ thanks for everything 😊😊😊

Dimitar

Amazing I finished the Beast!! 🥳🥳 Feel stronger and more confident, just bring on the next challenge! 🙌💪

Charlotte

Great program, if it wasn't the holiday period I would have smashed it haha.

Jaybird19

Andreas Bäckström

Charlie Micames

Check på BEAST programet 

Tradigt ibland men sett till helheten så känns det utvecklande för kroppen. 
Så nu kör vi nytt program 💪

PÄR KNUTSSON

Survived all the super hero workouts. Worked around, with, and overcame issues with knee and slipped discs.  LOVE these programs!  Thank You 🙏🏻

Tamara Myers

last one was tough but now I am done with the beast program 💪🏻

Great workout plan Magnus, I feel great after completing it. Onward for the next one

I loved the program! Despite playing football in college and being in great shape I feel that I am currently in the best shape of my life. So happy I found your YouTube channel which led me to Playbook.

Jaquis Covington

Christine

Ngahiriwa Rauhina

Kristina Tan

Finished! Feeling great and looking better. Thank you!

Max Perry

Better instructions regarding progression when restarting the beast program.  Or provide a Beast 2.0 program for individuals that have completed Beast.

Mark

Thank you very much for a great program!

The variations every week kept the program fun. As a person with Type 2 Bipolar Disorder, I felt this was such a great way to find balance and it synced well with my mood swings.

3kgs and 0,5bf% up in 6 weeks. I feel great and I look better than I did before and much stronger than I've ever been. Most of the growth has been on my back.

My shoulders have capped more and my upper chest is bigger. These have been tough areas for me to grow. But I still have ways to go... My front Delts seem to need more work. I'm a hard gainer in some areas I guess... 

Stubborn fat is always a challenge for me, due to the fat distribution my body. But I was bulking, so it's part of the game. And I will eventually get there.

I'm closer to my goals and it has been an absolute pleasure to have trained on one of you programs.

In good health!
Thank you again.
Dean Raats

Dean

So that's six weeks of The Beast. I've lost 6% body fat in that time and I'm starting to see the results I want (my shoulders and arms look dope!) Gonna change it up to the Tarzan workout for the next 4 weeks to keep it fresh and interesting, but thanks for helping me get where I want to go with my health!

Luke

Hi Magnus, hope you doing well and stay strong! 
Just wanted to say once again, this BEAST workout is one of the best I have ever tried. 
Every exercise is well planned and every week I get stronger. Results are incredible!! 

#magnusmethod THANKS!

Valerio Fanelli

Congratulations! You completed the Beast program. Completing a 6 week program takes dedication and you should be proud of your accomplishment. 

I hope you loved the program and it has made a difference for you. I also want you to remember that the #magnusmethod is a lifestyle. You should keep working at it - getting smarter about your workouts and nutrition. 

If you want to know what to do next, repeat the program, just add more sets, reps and intensity where you see fit. Let me know you completed the program by messaging me through the app or on Intagram at #magnusmethod. 

Congrats again. Well done my friend!

- Jog on a treadmill or outside for 4 mins

Treadmill warm-up

- First three sets are 90 sprints with 60 second rest 
- Next four sets are 30 second sprints with 30 second rest

Treadmill sprint

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Straight back, not curved 
-  Squeeze your back at the top of the rep

Barbell row

- Sit up with a straight back 
- Accelerate back and squeeze your shoulder blades
- Lower gradually

Back fly machine

- 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

- 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 (side shoulder raises)

- 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 (bench leg raises)

- Keep position steady while arching your back. 
- Elevate to the tips of your toes.

Cat plank

W6/D5: Back & Shoulders + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

It was a good workout all together. My belly fat got in the way of full rotation, but overall, I got the hang of it, and I think I did pretty good.

Monini

Almira

W1/D2: Back & Shoulders + Core

Gary Rankin

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Alejandra Romero

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W2/D4: Legs + Core

Svårt att slita mig från dina program 💪🙌

Long workout session. 🤪 Felt a little less stronger than last back/workout.

W2/D5: Back & Shoulders + Core

Felt great! Definitely felt the chest working!

Layne

W3/D1: Chest & Core

The deadmills still kill me. But I'm enjoying them more

W3/D2: Arms + Core

Back to the Best after finnishing Start Strong 2024 challenge. Feels good with some variation. Tough! But I did good! Increased some weights and/or reps.

W3/D3: Legs + Core

Dragon kicks are a killer for the abs, and hard to master right technique. Workout went well.

Backs shoulder and abs are wiped out! Great!

W3/D4: Back & Shoulders + Core

Happy New Year Magnus. Going on year… 5? 6? Of your programs. Thank you so much for the motivation and guidance all this time.

W3/D5: Chest & Core

Crowded gym today so had to do some alternative excersices. But it went very well. Got my heart pumping too. 👌🏼

Arms felt the pump. Would love to know if it is 20 or 10 reps on each side or total.

W4/D1: Arms + Core

Fun! Upped the reps. Felt pretty strong today.

Great pump! Coulda used a few more exercises. Finished in 33 mins!

W4/D2: Legs + Core

Like the variation from last week.
Dragon kicks are hard.
Upped som reps aswell. 😊

I underestimate the cat plank every time 😅

W4/D3: Back & Shoulders + Core

Dont like chest days... But I did good. But it was heavy.
🤪

W4/D4: Chest & Core

W4/D5: Arms + Core

Hard! Heavy/tough. But I did my best and the sweat dripped here and there. 🥵

I did my leg press set with 220 all the way through. I could go heavier next time. But still impressed myself

W5/D1: Legs + Core

Omg! The sets and reps! Lat side raises! Dragonkicks! 🥵🥵🥵

Definitely a great session. 750 Calories later👏

Sirj 

W5/D2: Back & Shoulders + Core

Bench press was heavy today!
And I gave it my all on the air dyne bike! 🥵🥵🥵

W5/D3: Chest & Core

Tough with 4 sets of rotational leg kicks! 🥵

W5/D4: Arms + Core

Tough. Lack of sleep=energy today so skipped one set of the leg superset.
Also the deadmill sprints... Getting plenty of Cardio this week...

My legs are fried! I did extra on leg press and now I know I won't be able to walk much this Sunday 😂

W5/D5: Legs + Core

Nice workout. Skipped the sprints due to enough Cardio this week and lack of time. 🤷🏼‍♀️

W6/D1: Back & Shoulders + Core

Great! Like the dumbells bench presses better. 🫣
Felt strong today...

W6/D2: Chest & Core

Forgot to mark this as finished on wednesday... 🤷🏼‍♀️
It went well, felt kind of strong. Skipped the deadmills...

Fantastic arm day! Only a few more till completion!

Did this as a speed round and I felt it! Nice and tough!!!

W6/D3: Arms + Core

Great workout. Upped some weights and reps. 🥵

Coupled this work out with w1d1 leg work out. Was terrific!

W6/D5: Back & Shoulders + Core

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