Alex Costa’s Ultimate Back and Shoulder Workout is a training program created by renowned trainer Magnus. In this video, Magnus trains Alex Costa for his role in the movie “The Northman,” using Viking-inspired back and shoulder exercises. As a social media influencer with over 6 million followers, Alex Costa’s channel is a go-to for daily fitness advice and inspiration. The workout session includes various exercises such as a warm-up on the salt bike, a farmer’s walk, a woodchop exercise, a standing row barbell exercise, a seated pull-down machine exercise, and more. Alex Costa’s channel also provides fashion, dating, grooming, and fitness advice, making it a comprehensive resource for men’s lifestyle.
In How to Train Like a NORTHMAN Viking ft. Alex Costa, Magnus Method shares his training session with Alex Costa to help him achieve a Viking-like physique for his role in the movie “The Northman.” Throughout his 20-year career, Magnus has trained top actors, actresses, and artists. The video showcases a back and shoulder workout that focuses on building strength and muscle. The exercises include a warm-up on the salt bike, a farmer’s walk, a woodchop exercise with a superband, a standing row barbell exercise, a seated pull-down machine exercise, a superset of arm lift rotation and push-ups, a kneeling halo exercise, and a rolling knee tuck core exercise. Alex Costa, a social media influencer with over 6 million followers, uses his platform to provide advice on fashion, grooming, hair, and fitness.
Introduction
Welcome to a comprehensive article on how to train like a Northman Viking! In this article, we will explore The Magnus Method, a training program created by renowned trainer Magnus. The program focuses on back and shoulder exercises inspired by Viking training techniques. We will also take a closer look at a training session with social media influencer Alex Costa, who has over 6 million followers across all platforms. Alex Costa’s Ultimate Back and Shoulder Workout will be broken down in detail, including warm-up exercises and specific movements. So get ready to step into the world of Viking training and achieve a strong and powerful physique!
The Magnus Method
The Magnus Method is a training program developed by Magnus, a highly experienced trainer who has worked with top actors, actresses, and artists for over 20 years. His expertise lies in helping his clients achieve their fitness goals and become the superstars they are today. The Magnus Method incorporates Viking training techniques, which are known for their intense and effective approach to building strength and power. By following this program, individuals can experience the benefits of Viking-inspired exercises and achieve a strong and formidable physique.
Alex Costa: Social Media Influencer
Before we delve into the specifics of the back and shoulder workout, let’s take a moment to introduce Alex Costa, the social media influencer who will be participating in this training session. Alex Costa is a prominent figure in the world of social media, with a devoted following of over 6 million across various platforms. His content revolves around men’s lifestyle, including fashion, grooming, and hair. Alex Costa’s channel is a go-to resource for daily fitness advice and inspiration, making him the perfect candidate to take on the challenges of the Magnus Method.
Alex Costa’s Ultimate Back and Shoulder Workout
Now, let’s dive into the heart of the article—the Ultimate Back and Shoulder Workout as demonstrated by Alex Costa himself. This workout is specifically designed to build strength and sculpt the back and shoulder muscles, essential for achieving a powerful Viking-like physique. The workout consists of various exercises that target different muscle groups and employ both free weights and machines. Each exercise plays a crucial role in developing the desired strength and definition in the back and shoulder areas.
Warm-up on the Salt Bike
To kick off the workout, Alex Costa begins with a warm-up exercise on the salt bike. This exercise serves to prepare the upper body for the upcoming intense workout. By spending five minutes on the salt bike at a comfortable pace, he gets the blood flowing and warms up the muscles, ensuring they are ready for the challenges ahead.
Farmer’s Walk
Following the warm-up, Alex transitions to the farmer’s walk exercise. This exercise focuses on activating the upper body and core muscles, thereby priming the body for the subsequent movements. The farmer’s walk involves walking with weights held at the sides, simulating the movement of carrying heavy objects—a characteristic of Viking training. Alex performs 40 steps forward and then repeats the same number of steps moving backward, ensuring a balanced and effective workout.
Woodchop Exercise with a Superband
The next exercise in the repertoire is the woodchop exercise with a superband. This movement targets the obliques, core, and shoulders, all of which are essential for a strong back and shoulders. The woodchop exercise involves rotational movements using a superband, mimicking the action of chopping wood—the epitome of Viking strength. Alex performs 15 reps of this exercise on each side, generating power and stability throughout his body.
Standing Row Barbell Exercise
Moving on, Alex tackles the standing row barbell exercise. This particular exercise is designed to engage the muscles in the back, especially the lats, which contribute to a wider and more defined appearance. With proper form and a focus on maintaining a neutral spine position, Alex performs multiple reps of the standing row, gradually increasing the weight as he progresses.
Seated Pull-down Machine Exercise
The seated pull-down machine exercise is introduced next, targeting the lats, shoulders, and upper back muscles. This exercise further enhances the development of a strong and sculpted back. Alex follows proper form, ensuring that he engages the correct muscles with each repetition. Maintaining good posture and using controlled movements, he successfully completes the required number of reps, pushing himself to reach his limits.
Superset of Arm Lift Rotation and Push-up Exercise
To intensify the workout and further challenge his muscles, Alex engages in a superset of the arm lift rotation and push-up exercise. This superset combines two movements that work together to increase overall upper body strength. The arm lift rotation focuses on shoulder stability and mobility, while the push-up exercise targets the chest, shoulders, and triceps. By performing 10 reps each of these exercises, Alex pushes his muscles to their maximum capacity, fostering increased strength and endurance.
Kneeling Halo Exercise
Next up is the kneeling halo exercise, which aims to improve shoulder stability and mobility—the cornerstones of a strong and healthy upper body. This exercise is particularly beneficial for individuals engaged in activities that require swinging objects, such as swords or axes, much like the Vikings. By moving the arms in a circular motion while maintaining a strong core and stable hips, Alex completes 10 reps of the kneeling halo exercise on each side, effectively challenging his shoulder muscles.
Rolling Knee Tuck Core Exercise
The final exercise in Alex Costa’s Ultimate Back and Shoulder Workout is the rolling knee tuck core exercise. While primarily focusing on core strength, this movement also engages the shoulders and upper back to a certain degree. By assuming a plank position and tucking the knees towards the chest, Alex promotes stability, coordination, and strength in his core muscles. He completes the required number of reps, ensuring a challenging finish to an intense workout session.
Exercise 1: Warm-up on the Salt Bike
To warm up the upper body before delving into the back and shoulder exercises, begin with a five-minute session on the salt bike. Set the bike at a pace that is comfortable for you, allowing your muscles to gradually warm up. The purpose of this warm-up exercise is to increase blood flow to the targeted muscles and prepare them for the upcoming challenges.
Exercise 2: Farmer’s Walk
The farmer’s walk exercise is crucial for activating the upper body and core muscles, making it an ideal choice for a back and shoulder workout. To perform this exercise, hold weights at your sides and walk forward for approximately 40 steps. Then, turn around and walk the same distance back. This exercise simulates the movement of carrying heavy objects, a characteristic of Viking training. Make sure to maintain proper form, keeping your shoulders back and your core engaged throughout the movement.
Exercise 3: Woodchop Exercise with a Superband
The woodchop exercise with a superband is an effective way to target the obliques, core, and shoulder muscles. Start by gripping the superband with both hands, positioning it at chest level. Next, rotate your torso while extending your arms diagonally across your body, imitating the motion of chopping wood. Aim to perform 15 reps of this exercise on each side, maintaining good form and engaging your muscles to generate power and stability.
Exercise 4: Standing Row Barbell Exercise
The standing row barbell exercise primarily focuses on the muscles in your back, particularly the lats. To perform this exercise, stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Keep your back straight and your shoulders back as you pull the barbell towards your midsection, squeezing your shoulder blades together. Aim for proper form and control, completing multiple repetitions to challenge your muscles effectively.
Exercise 5: Seated Pull-down Machine Exercise
The seated pull-down machine exercise is an excellent way to target the lats, shoulders, and upper back muscles. Sit on the machine with your knees comfortably positioned beneath the padding. Extend your arms overhead, gripping the bar with an overhand grip. As you pull the bar down towards your chest, focus on squeezing your shoulder blades together and engaging the correct muscles. Control the movement and aim for 10 reps, gradually increasing the weight as you progress.
Conclusion
Congratulations on completing a comprehensive back and shoulder workout inspired by Viking training techniques! By incorporating the exercises outlined in Alex Costa’s Ultimate Back and Shoulder Workout, you can develop strength, power, and definition in these crucial muscle groups. Remember to focus on proper form, engage the correct muscles, and progressively challenge yourself to achieve optimal results. Training like a Northman Viking requires dedication, perseverance, and a commitment to pushing your limits. So embrace the Viking spirit and embark on a fitness journey that will transform you into a true warrior!