Name: Playbook - Magnus Lygdback - Day 4 - Arms + Outside Delts
Uploaded: 2023-09-19T19:23:56.049Z
Duration: 45 min
Description: Day 4 - Arms + Outside Delts

If it’s not challenging I suggest upping the weight

Abner

Det var kämpigt, nu börjar benen att fungera efter benpasset för några dagar sedan 😅

Mattias Rekonius

Elisee

Kaarel

Fagner

Brandon

Kristin

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Superset: 
- Cable bicep curl
- Dumbbell skull crusher
- Dumbbell side shoulder raises

Superset: 
- Alternating dumbbell bicep curl 
- Cable tricep extension

Core: 
- Rotational switch blade
- Side plank

Airdyne bike (slow)

Airdyne

- Lay flat back against a flat bench
- Keep arms straight out in front of your shoulders
- Lower bar to chest and press back up

Close grip barbell bench press

- Feet close together 
- Straight back, don't rock 
- Elbows tight by your side 
-  Accelerate to the top of rep, release slowly

Barbell bicep curl

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

Cable bicep curl - straight bar

- 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

Dumbbell side shoulder raise

Circuit

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

* 10 reps each arm

Alternating dumbbell bicep curl (10 each arm)

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

Cable tricep extension

Superset

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

Day 4 - Arms + Outside Delts

Welcome to my 7 Day Trial Program!

Be more clear about how to do the superset

Mats

Im sure i will think about you tomorrow 😅

Silke

Day 1 - Legs

Very good workout, much harder than it seems

Day 2 - Chest

Milan

Jobbigt för en otränad norrlänning 😅

Day 3 - Back & Rear Delt

Day 5 - Cardio

Känns bra i kroppen, hoppas inte jag får samma träningsvärk i benen som i första benpasset😅

Air squats about killed me! Great workout.

Day 6 - Legs

Jobbigt, armarna kroknade så de två sista övningarna var intressanta när armarna gav upp😅

Day 4 - Arms + Outside Delts

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