Name: Playbook - Magnus Lygdback - W1/D4: Arms + Core
Uploaded: 2023-01-02T04:13:41.904Z
Duration: 50 min
Description: W1/D4: Arms + Core

Edward

Shane

OSMEL ALVAREZ

Anthony

Jeppe

David

Faisal Patel

Nathan

Matt

Dollie Darko

Worked up a great sweat 😅 💪🔥🏋️!!!!

Willard

James Reyes

Regan

Robert

Kellen Riley

Sean

Katie  LeGrand

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

Abeer

Sami

Nicole

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

Radek

Chris

What a workout! Feeling pumped, good job!

Andrés

Fergus

Luis

Great arm workout, there big and burning.

Rajat Jain

I suspect all treadmills are not created equal... but on mine, deadmills are SO HARD. They should be called "dreadmills".

Will

Christer Madsen

Gary Rankin

I like this program. I like the 1 min rest periods. Really keeps the heart rate up the whole workout

Gary Maness

Rhiannon

There is a method to your Magnus!…amazing workout!

Brass Knuckles

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

Brian

It was great! Back from my csection so the core was a bit intense. Other than that; amazing combo 🌟😳

Farah

W1/D1: Legs + Core

Great workout. Had to compensate on the dragon kicks though

Sven

elias

W1/D2: Back & Shoulders + Core

W1/D3: Chest & Core

W1/D5: Legs + Core

W2/D1: Back & Shoulders + Core

Good workout. Slightly mad at myself since I got a little sloppy with my form. As a result I felt a small shock in both of my arms at some point in the workout. Overall, nothing to worry about, just gotta be more focused on how I do some of these workouts 👍

W2/D2: Chest & Core

Solid workout! Feeling much better than how I felt yesterday. Good workout vibes today!

Starting to see small improvements now. Cant wait to see the progression by w6

Paul

Antonia

W2/D3: Arms + Core

Brad

W2/D4: Legs + Core

Natasha

W2/D5: Back & Shoulders + Core

W3/D1: Chest & Core

W3/D2: Arms + Core

W3/D3: Legs + Core

W3/D4: Back & Shoulders + Core

W3/D5: Chest & Core

W4/D1: Arms + Core

This workout was the most complete yet. Feel great after.

W4/D2: Legs + Core

W4/D3: Back & Shoulders + Core

Marcel

W4/D4: Chest & Core

W4/D5: Arms + Core

W5/D1: Legs + Core

W5/D2: Back & Shoulders + Core

W5/D3: Chest & Core

Intense .. never easy and keeps getting better.

W1/D4: Arms + Core

Community

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