Name: Playbook - Magnus Lygdback - W1/Day4: HIIT + Arms
Uploaded: 2024-05-06T20:45:07.467Z
Duration: 45 min
Description: W1/Day4: HIIT + Arms

Amman

Is it ok that I feel my self like I did the last training in my f.ng life ?

Kirill

Rough as always abs the worst as usual 😆

Mathias

Simon

Those AB excerises at the end #sendhelp 🥵

Alex

Hurt so good! The core superset was killer! 🦾

Scott

Fabian

Almira

Aoife Clarke

Edward

Juan Pablo Lea Plaza Soruco

Martin

Kira

Pulled a muscle in my back yesterday so today was a lil hard gonna rest tomorrow

Jonathan

Anthony

Leigh

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

Johno

Eddie

Dexter

Alexis

Alessandro

Superset with a windshield workout is a killer.

Mark

Bruce Lok

Steve

Willard

Jasmina

Brent

It was good, can you please also add the Post workout stretching.

Krishna

I love it great workout, I just don’t have machines so I am looking up Alternatives to 50% of the exercises.

Samual fink

Awesome workout! Did 45 min of bjj solo drills prior to workout and it was a great combo. Thanks Magnus!

Chris Cecile

Easton Arterburn

Michael Eden Olsson

Jorge

Ethan

Luiz Otavio

Brandon

Jesse

Ileana Rodriguez

Nyambi

The active side planks almost took me out lol, great workout though!

Week one arms complete! What a great workout!

James Nowotny

Those Active Planks are ridiculous. Is it 15 both sides or 15 on the left for 1 super set and then 15 on the right for 1 super set, then repeat?

Cole

Melinda

It's day 4 which means it's the last day of your first 4 day split. Work hard today because tomorrow's a rest day. Let's go!

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W1/Day4: HIIT + Arms

Mike

That was something! Legs are tight and abs are screaming! Couldn’t get through the last ab exercise without a couple 5 sec pauses each set! Drenched in sweat and loving it!💪🏽🏋🏽‍♂️

parke

Great workout, I definitely expect to see progress from this

John Egger

W1/Day1: Cardio HIIT + Legs + Core

Kyle

Amazing workout! Feels like being an athlete again

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

W1/Day3: Back + Outside Shoulders + Back side shoulder

Would be good if you could look back at previous weeks notes

Loxy

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

Today was a real killer can’t lift my arms anymore basically crawling home

Eric

W2/Day13: Back + Outside Shoulders + Back side shoulder

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

Fantastic leg day. Went lighter to help recover for long distances

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

Carl Carlsson

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

W3/Day18: Back + Outside Shoulders + Back side shoulder

Great pump. Went lighter on a few to recover for long run.

W3/Day19: HIIT + Arms

W3/Day21: Cardio HIIT + Legs + Core

Great chest pump! Has kept it intense the whole time! Thanks!

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

W4/Day23: Back + Outside Shoulders + Back side shoulder

Wow still a great pump and nice and intense!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Incredibly difficult pump but enjoyed it all!

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W1/Day4: HIIT + Arms

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