Name: Playbook - Magnus Lygdback - W1/D4: Arms + Core
Uploaded: 2023-10-09T14:34:38.931Z
Duration: 50 min
Description: W1/D4: Arms + Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Christopher Uhey

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

Melinda

Steve

Andy

Loved the abs on this one! Super unique and challenging.

Tori

Great and challenging!!!! Thank you Magnus!!!

Amman

Bart

Great core set!! Not that inspiring arms set

Viktor

Jeff

Day 4 done glad I've been and done it as I wasn't feeling it today. Definitely a killer work out but in a good way :D.

Philip Malpass

James Reyes

Nadim

Dollie

Daniel

Yvonne

Edward

Shane

OSMEL ALVAREZ

Anthony

Jeppe

David

Nate

matt

Worked up a great sweat 😅 💪🔥🏋️!!!!

Willard

Regan

ROBERT

Kellen Riley

Sean

Katie  LeGrand

Wow what a work out Cossacks seemed weird but fun in the end

Abeer

Sami

Ricky

Anil

Bryan

Caleb Hundelt

Mika Terrell

with specific stretching on each exercise or connect to go wod app rest is really cool. on Time and not to long 🙏🙏👌🏻

Basti

Supersetted biceps and triceps on everything good burn and great workout!

John

Filipe Patrocínio

Crazy hard, but I am so glad I did it. Great routine.

Jose

Hamza

Time to flex those biceps and triceps. We're going to beat up the arms a little bit today. Send me a Beast arm post at #magnusmethod or #playbookapp and we'll repost!

Treadmill warm-up

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprints with 1 minute rest (repeat)

Deadmill sprints

- 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

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

Barbell bicep curl

- 4 rounds with 60 seconds rest 
- Tight form
- Go hard and squeeze at the top of reps

- Feet shoulder width apart
- Slight bend in your knees
- Keep your elbows tight to your side
- Accelerate to the bottom of the rep and slowly release

Cable tricep pull down

- Feet shoulder width apart
- Slight bend in your knees
- Keep your elbows tight to your side
- Accelerate to the top of the rep and slowly release

Cable bicep curl - straight bar

Cable arm circuit

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational leg kicks

- Lunge meets a plank
- Go slow to get your form and pick up the pace
- 10 reps each side

Skipping Cossack

W1/D4: Arms + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

Monini Huerta

Almira

Alejandra Romero

W1/D2: Back & Shoulders + Core

Gary Rankin

Omar

W1/D3: Chest & Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W1/D4: Arms + Core

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