Name: Playbook - Magnus Lygdback - W1/D3
Uploaded: 2023-01-02T15:20:32.778Z
Duration: 60 min
Description: W1/D3

Anna

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

Michael

Hendrik

Marek

Melanie

Esteban

Marieta Tisheva

Data

Feeling it 🔥   especially after 3 weeks off

Leigh Searles

I never thought my nemesis would be a bicycle. That said, brilliant arm workout.

Jordan

The side planks are harder than they look..such a burn. And my triceps will hate me tomorrow but it feels good once it’s done!

Rebecca

Luciano

Christina

Fun! Great for the arms and shoulders.
Skipped the airdyne bike intervalls today due to hiit (BodyCombat) yesterday. 😉

Melinda

That was brutal. Did some extra sets and my arms are jelly

Mathias

Alicia

Hell of a workout. Using this 30 day cut to kick off the new year. 1500 calorie restriction and 3 days in a row. Down 3 pounds this week. Thanks Magnus. You rock 💪

Cody Bishop

Melissa

My arms barely obeying my commands right now 😄 really tired muscles, great workout!

Charlotte

Sofia

Why has the rest time increase on this new program? Should I add more weight than i usually lift with the other programs?

Antonio

Ingrid

Diana

Paul

Bradley

Regan

Yvonne

Supersets are hard in my gym - there's only one of everything so finding a window when all the kit is free is difficult. Sets mixing machines and bodyweight would be simpler to coordinate.

Mike

Boom! Workin' with a treadmill, dumbbells and a Chuck Norris- type Total Gym machine thing. Makin' it work!! 💪

Nick Deis

I doubt I can lift my glass of water after this 😅

Maricris

Nathan

Still sore from yesterday but it was good to do a smaller muscle group. See you all tomorrow

Johno

Mark

Really liked the super/giant sets. Need to get some bands, as I'm making a lot of substitutions.

Wendlin

Tobias Englund

Anyone else struggle to hold their body weight for the side bends at the end 🤣

Jaybird19

Mario

Ouuuff ... That bike session doesn't get less brutal the next day, that's for sure haha 😆 good job for showing up today guys :) see you in the next workout!

Stéphanie

Good workout! Wish they had a spot to save what weights you used though.

Miguel

Åsa Zandelin

Kristen

Karin

Tristan

Henry

Felt very good today so I put in a 5 kilometer run 👍💪

Christer Holmin 

Carlos

- 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

Solid! Really nice to have the programming done for you and from a dependable source. Looking forward to the rest of the program!

John

Just finished the tomb raider. Hoping to shred on this workout.

lore

Was nice and a great workout for day one back to the gym after a 7 month break. I definitely need to work on the curtsey lunges and I could only do them assisted and without the band to stop me from falling over 🤣

W1/D1

The kicks to the side in the last one really killed my legs. Any alternative to it?

W1/D2

Good workout, just a little short. Added jump rope and weighted marches at the end for a little more burn.

Timothy

Ryan

W1/D4

A bit less variety than we're used to. Still good though!

Nice but a bit to short…would love an extra set of abs at the end

Hans

W1/D5

Marc

W2/D1

W2/D2

I loke how pumped my arms are after this workout.

Pranay Sinha

W2/D3

I had to replace leg press with barbell squat, but it's still a great leg workout!

Anybody who did every rep of this workout has legs of steel. Proud of you all!

W2/D4

W2/D5

W3/D1

It becomes easier and easier for me 💪 super happy

Brandon

W3/D2

This one is always exhausting, but the pump is real.

Donaciano Rocha III

W3/D3

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

W3/D4

Loving it!!! 💪🏼💪🏼💪🏼💪🏼

Saul

W3/D5

Just as I thought it was easier, we a 24degree day here

Those dragon kicks... it's REALLY tough to do all of em without recruiting my lower back!! When I hit that point, the Pilates short spine massage is a great way to address the abs without straining my lumbar region 😊

W4/D1

Love this workout program! Feeling it everyday!!

Matthew Lawless

W4/D2

Faisal Patel

Went well... Tired in my arms and shoulders now 💪🏼

W4/D3

Great workout. Fun, felt strong today and upped the weights and reps.

Took two days off because of my schedule this week, so this was a good re-entry point. Definitely got the blood pumping.

W4/D4

Good end to the week!! Back at it tomorrow

Ending/Starting the week strong here. Pushed the pull-ups and push-ups a lot farther this week. Fought through the fatigue and felt a lot more confident in the pot-stirrers

W4/D5

W5/D1

Not my favourite workout. No airdyne bike today. Did some rowing. Also had to rearrange the order due to some renovation in the gym.
Upped the weights on some of the excersices. 🙌🏼

W5/D2

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

W5/D3

Into the last week!!! I found it had gotten easier to do but progressively more challenging!!

This has become a welcome addition to my Friday routine. Short and sweet, juices the glutes, and sends me out into the weekend feeling better.

W1/D3

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