Name: Playbook - Magnus Lygdback - W1/D3
Uploaded: 2024-05-06T20:45:07.081Z
Duration: 60 min
Description: W1/D3

These exercises feel tweaked to max out range of motion. Giving a stretch and good movement. I love it.

Geordie

parke

Sandrelin

Marcelo

A little easier make sure to do the sets together but not spepreat if ya can!

Elias

Abner Cassia

Absolutely a great bicep and tricep pump from this workout.

David

Andrei

Melanie

Caleb

Rachael

Good, for a weak muscle strength/body weight guy like me the sideway plank was difficult to perform though. I did one set and realized I might aswell replace it with an ab exercise from a previous workout what worked better for me.

Axel

Fagner

More fat burning for those of us who already have a solid base of muscle

Hank Shalom

Stuart

Cload

Really challenging and I am an advanced lifter

Love it! Consistently challenging throughout the workout and workouts.

Nicholas

FUUUUUCK! It's been a long time since i enjoyed working out this much!

Mauricio

Theodor

Petra

Austen

Alexis

Emily

Mijael

Scott

Feeling great 😊, arm day is the best day 😍🔥💪!!!!

Willard

Jake

Ayesha Hamid

Tania Rehman

Nancy

Shane

Nichole

Caleb York

April

amazing workout felt as soon as I was done!!!

Manuel

Gym wasn't open.. did this with bands and kettlebells at home, feeling it

Sean Boudreau

A good balance of arm workout for me. But side planks at the end of all that - that’s just mean! 🤣🥵

Sharon Braddock

Damn dude. Every time. What did I ever do to you?

John

Keisha

Anna

Fantastic arm workout! Loved it! I was able to up my weight on all! Thank you!

Michael

- Warmup Assault/airdyne (slow) 5min
- Airdyne sprints 90sec x3

- Alt Biceps curl 10x3 (each side)
- Tricep Skull crusher 12x3 

Superset x4
- Bicep curl cable 12x
- Tricep push down 12x
  
Triset x3
- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

Airdyne bike (slow)

Airdyne

- 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

- Bicep curl cable 12x
- Tricep push down 12x

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep pushdown straight bar

Superset

- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

- Lean forward slightly 
- Elbows tucked by your head
- Push forward over head with rope
- Squeeze tricep at the top
- Release slower

Cable tricep extension

Dumbbell lateral raise

Side plank

Triset

W1/D3

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Chris

Eddie

W1/D2

Tomas Hennerfors

Taylor

W1/D4

Brent

Not so hard as the cut program but still nice

Pedro pablo

I feel so strong and energetic after your exercises. I do modify some to suit my abilities for now. Thank you for the great program. I am motivated to continue to the second week.

Priya

W1/D5

Simon Öhlund

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

W2/D2

Ed McCready

W2/D3

Christina Villa

Stephan

W2/D4

Great work out, upper work out and core, yes.

Judith

W2/D5

Charlotte

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

Charlie

W3/D1

W3/D2

Kristen

W3/D3

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

W3/D4

Did airdyne to start and finish..great bit of cardio to round out the workout.

So good! Upping weight this week - awesome workout!

W3/D5

Rebecca

W4/D1

When recording lbs should I be combining weight of each hand per set??? I've been just recording it as the weight per hand. So instead of putting a total of 20lbs I've been putting 10lbs so I can remember which weight I used during that given week.

Brandon

W4/D2

Great app and really challenging exercises as for me im a beginner live it 😉

Dante

Brass Knuckles

W4/D3

W4/D4

W4/D5

Happy new year!  Great way to start 2024.

Minerva

W5/D1

I can feel the pump, and the pump is amazing 🤩 💪🔥🥵😍!!!!!!!!!

W5/D2

Massive bicep and tricep pump, love it 💪💪💪

W5/D3

Simon

W5/D4

W5/D5

I love this workout 🏋️‍♂️ 🥰🔥🦵🥵!!!!!

W6/D1

W6/D2

W6/D3

W6/D4

Best program to regain strength and cardiovascular health.
Thanks M 💪

I did it 🙌 I fucking did it!  😭. First time doing weight training it was amazing can’t wait for what’s next!  This has changed my life THANK YOU!!!!

W1/D3

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