Name: Playbook - Magnus Lygdback - W1/D4 Arms & outside shoulders
Uploaded: 2023-10-09T14:34:38.975Z
Duration: 45 min
Description: W1/D4 Arms & outside shoulders

Tommy

Mark

Paul

Matt

Fagner

Foster

Gautier

James Reyes

After the Beast workout, this is a real step up.  Challenging myself to be fit at 50.

Darren

Jeppe

Abeer

nate

Amazing workout. Haven’t sweated like this in a while.

Evo Evanov

Martin Grönwall

Great workout. I went too light on my weights though. I’ll go heavier next time. That last Hollow Hold was rough.

DC Garcia

Delonta

Carlos 

Another hard session short sharp but painful especially with the weeks DOMS catching up 🦇 👨

Sefton 

Antonio

Michael

Corey

Ryne

Daniel

Good arm work and really like the way shoulders are spilt by 3 heads.

Nice workout! Intense but not overly intense!

Justin

Tobias

Pedro pablo

Shane

Anthony

Straightforward and simple to follow. Thanks

Jordan

matt

Edward

Feeling so damn great 😊 🔥💪🏋️!!!!

Willard

Danny

Gabriel

Work hard today and find weights that challenge you to reach the set and rep range. If you have 12 reps, then use a weight that will have you fighting hard to get the 12th rep.

- Start slow and gradually pick up pace towards the end

Airdyne bike (slow)

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

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

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

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

- Feet together and tight posture 
- Accelerate up slightly above shoulder line
- Slowly lower weights

Dumbbell side shoulder raise

- Legs up between 6-12 inches from floor
- Shoulder blades lifted off the ground

Hollow hold

W1/D4 Arms & outside shoulders

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Jaybird19

Aditya

W1/D1 Legs

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Mike

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W1/D4 Arms & outside shoulders

Community

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