Name: Playbook - Magnus Lygdback - W1/D4 Arms
Uploaded: 2022-05-18T13:27:11.846Z
Duration: 45 min
Description: W1/D4 Arms

Felt a little easier than the first few days, but there was a rest day in between. Will just have to up the weight next week 🤘another great workout

Salem

Need to master the rotational leg kicks not got a good technique yet. First time I've done that exercise.
Overall good workout and the biceps are feeling it

Steven

Love how varied all of these workouts are! Excellent stuff Magnus! 🙌

Steven Doxey

Jay Lomas

Thought my arms where going to fall off on that drop set. But I got the biggest pump I've ever haf

Sage

Will

Daniel Motley

Chris

Adam

Tyler Eliason

Francis D

Never fail to amaze Magnus! On paper looked easy but that Band finished got the BLOOD PUMPING ended up getting around 1,000 reps in to finish.

Chase

jake

I can't lift my breakfast to my mouth, killer arm workout

Blake Sutterfield

Nathan

My arm's feel horrible in the best way possible ha. Such a good paced workout. 💪🏽

Josh

Cristen

Simon

Massive pump, a rewarding workout for the week's work.

Dutchie

Tough with the last exercise. My hips didn’t appreciate the turning. But great workout!

Garrett Vinson

Wow. Great micro workout. Great start to the day!

Sheldon

Danny

That finisher was a challenge. Definitely gonna feel it!

Jordan

Good workout, good pump. Arms are on fire 🔥

Ossi

Very fun, somewhat demanding. Getting back into working out and I was struggling a bit.

Kolten

Really enjoyed today nice and quick workout to start the day. Those wrists at the end were hard as arms wore shaking after the drop set. Good a good laugh out of failure to support myself top notch workout

Ciaran Kelly

Kicking my butt... sore and out of breath.. amazing!!

Joel

Allison

Rodrigo Berdugo

Theodore

Shane

I didn’t have the mobility for the last exercise, so I swapped it for another core workout.

Logan Martin

My hips were not ready for the final exercise. VERY limited flexibility so I gave it 4 only because I felt it kicked my ass on the last one but nevertheless good as always!

Nicholas Krotine

Tyler

David

Best arm workout I've done! The failure reps at the end destroyed

Kevin

This alternating leg kick outs at the end were so brutal!

Matthew Lawless

Wish I had proper bands, but it was decent

Mervin

Mike

Marcus

Zeus

The rotational twist leg kick at the end were a struggle. Arms were shaking! Great workout!

Ed McCready

Carter Lane

Gary

Day completed. The last core exercise was a little hard to do but I never quit that easy 😎🙋‍♂️

Amaro

Aaron

Loved this workout. Ab work at the end was an excellent movement.

Clinton Stallard

Cameron Campbell

The bands kicked my butt but had a really good pump from them!

Ian Horn

Day4 Arms

- Warm up 5-10min Jogging
Super band combo 
- Biceps curl 15x
- Overhead tricep extension. x1round

- Alternating Bicep curls 8reps on each x3
- Skull crushers 10x4
- Ez bar bicep curl 10x3
- Tricep push downs (rope) 10x4
-Superband bicep curl
Max out with 3drops 
Go from Hard band to medium and then light. x2
- Rotating Kick trough (push up position) 20x3

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

-Loop your band over your feet holding the other end in your hands in front of you 
-Perform a bicep curl adding tension to the band through the movement
- Release in a controlled manner

Bicep curl (super band)

- Loop your band around a stationary object at roughly head height
- Begin with your back to the attachment point placing the band and hands overhead, elbows close to temples and bent to 90 degrees
- Push the band forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extension (super band)

Super band combo

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

Alternating dumbbell bicep curl (8 each arm)

- 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

Try leaning against a way to keep your posture firm 
- elbows by your side
- nice controlled speed

EZ Barbell bicep curl

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

Cable tricep push down

- Max reps at each band
- Loop three bands under your feet of varying tensions ( heavy , medium,  lightest)
-Perform bicep curls with the hardest band first 
-Perform bicep curls at medium tension
-Perform bicep curls at lightest tension

Bicep curl drop set ( super band)

- 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

W1/D4 Arms

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