Name: Playbook - Magnus Lygdback - W1/D4 Arms
Uploaded: 2023-10-09T14:34:38.881Z
Duration: 45 min
Description: W1/D4 Arms

Christopher Uhey

Genifer

Amman

Daniel

Could not do the rotational twist kick due to a destroyed hip, but I improvised with some creative use of a cable station. Great workout.

Jason

Perfectly challenging, this program is a blast so far.

Matt

Matthew

Can barely hold my water bottle... Great workout!

Jack

Ed McCready

Martin Grönwall

Hayden

Roma

Nikolas

Brandon

Fabian

This is great! Feel nicely fatigued without being exhausted, arms have a good pump to them - rotational leg twists at the end are killer, sure will feel better with time 💪

Toki

Eric

Charles

Zach

Marc

Great work out, I wish the app had on the fly unit conversion from metric to imperial

Solid arm workout! The abs were very hard for me. Between being very tight and a weak core I could only do 10 at a time. Will get to 20 though!

Daniel Barber

Brutal arm workout, now I’m off to bed haha

Johno

Great morning start. Arms are feeling wonderful. Sore, but great

Jonathan

Gary Rankin

Marek

Great work out and I’m loving this app so far. My only recommendation would be to add a feature to keep track of the amount of weight used with each set within that workout.

Shawn Murray

It was great! Wondering where you get your bands? I’m a tall guy and the bands I have are too small

Glen

Nice arm workout. I can feel the burn and also the core finisher at the end is a challenge! 🥵

Melinda

Redingar

Pontus

Great workout and not too bad while being sore from the rest of the week 😅

Taylor Brown

Killer one! Not flexible enough yet for the ab section so modified

Aaron

Haven’t felt this confident in a long time

Connor

Brent

Alexis

Clément

Pumped after this workout!  Absolutely loved it. The burnout with resistance bands was a killer!

Amanda

piergiorgio

Renato

Alex

2nd go round. Love the focus on body parts.

Shay

1) is probably an app issue - but the rest timer kicking off automatically on marking a set complete would be great.

2) loved this workout - just wish even if not ideal there would be “home sub” versions. I got creative and made it work, but with the recent events gyms are…less than an ideal option.

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

Rotational twist with  leg kicks

W1/D4 Arms

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Starting back strong! Gonna push myself hard these next six weeks!!

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

Gabe

W1/D3 Back

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

Good deal. With the rotational twists, I noticed a bit of pain in the groin while doing it. Oscillating between whether that’s poor form or poor hip strength. Flattening out my back foot and making sure to shift that weight definitely eased the discomfort

Phil

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

W3/D4 Chest

Wow incredible pump! Worked through it quickly!

W3/D5 Back

Definitely a good workout. Arms are smoked.

W4/D1 Arms

Worked up a sweat 💦 towards the end stirring the pot 🍯

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

W4/D3 Chest

W4/D4 Back

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

John

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W1/D4 Arms

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