Name: Playbook - Magnus Lygdback - W1/D3 Arms/Shoulders
Uploaded: 2023-10-09T14:34:38.528Z
Duration: 45 min
Description: W1/D3 Arms/Shoulders

Terri

Taylor

Tori

Evan

Scott

Anthony

Day 3 done. Dam, wasn’t really feeling it at first, but definitely feeling it now!

Alexander Johnson

Christian

Mattias Rekonius

Simon

Marta

Mikaela Zackrisson

Kristy

The last circuit made my arms  🔥 like crazy

Steve

elizabeth

Veronica

Amaze balls that banded circuit is good feel the pump oosh

Sefton 

Stéphanie

Great workout. First time doing the kneeling halo. Like it.

Kristin

Christina

Warm up 10min assault bike or cross trainer 
-Kneeling halo 10each direction x3
-Alt dumbbell biceps curl 8x each side x3
-Skull crushers 12x3
-Lateral rise 12x4

Circuit set Band:
-Over head triceps 20x
-Biceps curl 20x
-Crossover mountain climbers 20x

- Nice controlled pace
- You can use a stationary bike

Bike

- 10 each direction, 20 total in a set
- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kneeling halo (10 each direction)

- 8 reps on each arm, 16 total in one set
- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

- Keep elbows tight to your head
- Arms should get to about 90 degrees
- Squeeze your triceps at the top of the rep

Dumbbell skull crushers

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Loop your band around a stationary object at roughly head height
- Begin with your back to the attachment point placing the band and hands overhead, elbows close to temples and bent to 90 degrees
- Push the band forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extension (super band)

-Loop your band over your feet holding the other end in your hands in front of you 
-Perform a bicep curl adding tension to the band through the movement
- Release in a controlled manner

Bicep curl (super band)

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

Circuit

W1/D3 Arms/Shoulders

Feeling the burn…used bands for entire routine…🦵🏼🔥

Darrya

W1/D1  Legs

Leah

Genifer

W1/D2  Push/Pull

Not any easier second time around…love this program!

W1/D4  Legs

W1/D5  Push/Pull

The workouts themselves are great. I only wish there were more cues on proper form. Otherwise, I'm really enjoying the intensity. The time investment is perfect.

Kris

W2/D1 Arms/Shoulders

Killer work out again. Could use a different exercise each week though.

W2/D2  Legs

W2/D3  Push/Pull

W2/D4 Arms/Shoulders

Wonder woman

W2/D5  Legs

W3/D1  Push/Pull

W3/D2 Arms/Shoulders

W3/D3  Legs

W3/D4  Push/Pull

W3/D5 Arms/Shoulders

W4/D1  Legs

W4/D2  Push/Pull

I’m seeing more definition in my arms and shoulders at this stage

W4/D3 Arms/Shoulders

Jaybird19

W4/D4  Legs

Good session catching up as I missed Friday so a day behind

W4/D5  Push/Pull

W5/D1 Arms/Shoulders

W5/D2  Legs

More variations, but I know you have in other workouts.
Great workout tough.

Melinda

W5/D3  Push/Pull

Dina program levererar alltid👊🏼😀

Jeanette

W5/D4 Arms/Shoulders

W5/D5  Legs

W6/D1  Push/Pull

Felt a bit tired but it went well. Upped the reps in some excersices.

W6/D2 Arms/Shoulders

Last leg workout for this program.  Feels great:))

W1/D3 Arms/Shoulders

Community

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