Name: Playbook - Magnus Lygdback - W1/D4 Arms, Outside shoulders and HIIT
Uploaded: 2024-05-06T20:45:07.247Z
Duration: 40 min
Description: W1/D4 Arms, Outside shoulders and HIIT

Oh those switch blades😩😮‍💨😅

Louren

Evan

As always ninja but good #feelingallmyage #50

Sefton 

The cable curl is so much harder than the barbell…and my abs are dead after the switch blade!!

Natasha Verroye

Abs were great at the end and I love the cardio at the beginning. Feels like a full body workout but with enough concentration that I'm able to focus muscle groups.

Nick

Mikaela Secore

Corbin

Arm day is my absolute favorite! This is such a good workout 😍🔥

Emmelie

Marie

Adam

Martin Grönwall

Great! 🥵(except for my left side it the back and hip... 😩🥺)

Melinda

Still finding my baseline… think I could go a little heavier next week.

Alex Williams

Layne

Fabolous! Core is again my favorite part. We do love a tight core don’t!

Carl Carlsson

Paul

So on today's humble pie menu, we have light weights and lighter weights! 😂😂😂

Mark

As they say in my home country (Wisconsin): Oofda!

Wendlin Jonas

That circuit set followed by the superset - good luck! Make it count.

Bart

Very good! I can really feel it in my arms! The rotating switch blade was tough for me 🥵

Denise Buchan

Great workout. First week is tough. Can’t imagine the following 3 😳🙃

Peter Karby

Didn’t start with day one due to workout location but started! 💪🏼

WonderWoman

- Rower
- Rower sprints

- Barbell bicep curls 
- Skull crushers

Circuit: 
- Cable bicep curl 
- Cable tricep extensions
- Lateral raises

Superset: 
- Rotational switchblade
- Shoulder taps plank

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing warm-up

Rowing

Try leaning against a way to keep your posture firm 
- elbows by your side
- nice controlled speed

Barbell 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

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

Cable bicep curl - straight bar

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Lateral Raise with Dumbbells

Circuit

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow
- Beginners 3 sets of 10 repa

Rotational switch blade

- Push up plank position 
- Quickly tap shoulders

Shoulder taps - plank position

Superset

W1/D4 Arms, Outside shoulders and HIIT

Love the challenge thus far buddy! 2024 is my biatch lol

Alexander

MegaGirl611

Start Strong 2024 Challenge Intro

Emma

Thanks super helpful, I just started today and it was nice to change a bit my usual routine 💪💪

Luis

Wasn't sure what to expect here but a nice build up for the hard stuff!  I'll be back!!

W1/D1 Legs, Core, & HIIT

Beejeez those dragon kicks - wasn't pretty but got them done😂💪🏾😎

Hard work but done again dragon kicks are a killer #oldman #50

W1/D2 Chest, Core, HIIT

D3: and I really liked it🤘. Back tomorrow✌️😘

W1/D3 Back, Backside shoulders, Core & HIIT

2 mile hike, up 1,000ft. Watched the sun rise.

Rhiannon

Leigh

W1/D5 Cardio

Slow & steady today. Back into after being sick - lower weight. Feeling good🤘🤞👌💪🏾

Great!! Just that I thought it was going to be different week per week but it was great added a few excercises to finish

W2/D1 Legs, Core, & HIIT

Dragon-kicks getting better. Slow n Steady & kinder to the body  after 2 weeks off crook. Consistency is key🤘

Improvements all round today well impressed with myself #oldmanphys #50

W2/D2 Chest, Core, HIIT

Back into the groove and digging it💪🏾

Simon

Those sprints don’t get any easier 😅

W2/D3 Back, Backside shoulders, Core & HIIT

In the Zone baby. Needing to up weights a bit.

W2/D4 Arms, Outside shoulders and HIIT

Went for a light jog with the pup. Felt Great!!

Nichole

Courtney

Carmen

W2/D5 Cardio

Getting better every week...tiny increments

Test week for me last week so continuing on week 3 this week stronger and faster test marks prove it #oldman #50

W3/D1 Legs, Core, & HIIT

W3/D2 Chest, Core, HIIT

W3/D3 Back, Backside shoulders, Core & HIIT

Wooooh those sit-ups, I'm getting better😮‍💨😅💪🏾🤘

W3/D4 Arms, Outside shoulders and HIIT

Played football with my son, wife, and nephew!

Opted for two hours of yoga and zumba this time around! That still counts as cardio, right? 😜

Jacky

Gabriela

W3/D5 Cardio

Always a pleasure working out with this guy❤️

Great workout as always. Added on goblet squats and made the last circuit three moves by adding standing calf raises. Off for a quick mile run.

Brandon

W4/D1 Legs, Core, & HIIT

Those pushups at the end are a killer finisher!

W4/D2 Chest, Core, HIIT

I love the side planks at the end! Didn't take many rest periods because I was rushing so I felt good!

W4/D3 Back, Backside shoulders, Core & HIIT

Always struggling a bit with the plank taps because of my triceps shaking so much 😅

I did a condensed workout because I have to catch a flight today! :3

Rachel

W4/D4 Arms, Outside shoulders and HIIT

Amazing program. Really enjoyed it, do see a difference. Love that it wasn’t that intense and I see result. I added 30 minutes of Spinning everyday. Which program do U do now have 10 kg of fat to lose still, what do you recommend?

W1/D4 Arms, Outside shoulders and HIIT

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