Name: Playbook - Magnus Lygdback - W1/D4 Arms
Uploaded: 2022-05-26T20:45:18.117Z
Duration: 45 min
Description: W1/D4 Arms

Matt

Marek

Cody

Hard to find the tension in the muscle in 2-3 of the exercises! Might do with it becoming saturated before next exercise perhaps!

Zeljko

Nearing the end of the first week and it is kicking my ass. Completely worth it

Steve

Matthew

Rodrigo Cortes

Still very light, wondering if this is the actual training program he did for the northman!

Carlos

Nathan

Could you suggest some possible alternatives for some of the exercises if they are difficult to do or you are a total beginner

Brittnie

Amazing workout! This is my favorite series yet

Sara

Ethan

Fredy Soriano

Alexandra

Alex

Cory

Andrew

Great work out. Last workout was a killer

Cathal

Chris

I don’t think my computer mouse will work today 👍

Brent

Furkan

Julen

Försöka att göra hela programmet utan långa uppehåll i mellan. Tack för ett kanonbra program 😀👍👍💪

Martin Grönwall

Dollie Darko

Thank you so much. This has been such a helpful guide. I’ve been working out some on my own, but now I have a better sense of direction, and it’s made everything easier. Skål! Bless you!

Nathaniel

That core exercise at the end had me DEAD SIR

Faith

Emma

Awesome workout!  Arms like marshmallows when I was done.  Thanks!!

John

Clay

Really good arm workout! Went all out on the band bicep curl and had a really tought time holding the plank position for the last one. Ended up doing 6x10 instead of 3x20, still did all of it! My arms will be sore tomorrow!

Karri

Tom Hoffman

The last part had my palms and arms having a tearing popping sensation, not sure if its still okay

Joem

Merlyn

Brandyn Ramos

Amazing hard. It was a refreshing awakening to my daily routine.

Evo Evanov

Easy to follow
Well strutted
Works you hard

Joel

Jennifer

Great, but what I should do to stretch after workout? Thanks

eljavierj

Daniel

Josh

Yeah my arms won’t be working tomorrow.

Aaron Echegaray

If you don’t have the good band, quality or size, use a cable machine. If you don’t have any, may be hard to do this exercise!

François

Jacinto

LaMar

Alejandro

Just gotta get better on that last one. What a way to end it!

Zach

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

Awesome, I feel exhausted! First day down!

10 minutes of core at the end as a finisher

Jaybird19

W1/D1 Legs

Another 10 minute core workout at the end including Push-ups to finish the chest off.

Joshua

W1/D2 Chest

It was awesome, feeling sore everywhere XD

W1/D3 Back

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

Kellen Riley

W1/D5 Legs

Logan Martin

Tony

W2/D1 Chest

Trevor

Mike

W2/D2 Back

Love the feeling of soreness mixed with exhaustion

Nico Studer

W2/D3 Arms

You get what you put into it. Today I did my all and a puddle of sweet and shacky legs. Awesome as always

Great quick leg blast- great burn with the mini bands. Thanks Magnus!!!

W2/D4 Legs

Then Dragon Kicks are Legit my favorite abs exercise. Hard

W2/D5 Chest

Hendrik

My back feels like it is about to explode. Great workout

W3/D1 Back

Tomas

W3/D2 Arms

Lindsay

W3/D3 Legs

Great - is there cooldown on the pyramid sets or are you supposed to go fast as possible?

Awesome workout - KB bottom up presses are deceivingly challenging. Thanks Magnus!

W3/D4 Chest

Minerva

Michael

W3/D5 Back

Even though i felt like crap going in. By the end of it i got a great workout and felt way better.

Charles

W4/D1 Arms

Managed 1 min on the ‘dead man walking’! Then ran for 7, finishing with 30 secs of dead man 🤮🤢

Fantastic workout my legs are shaking like a baby deer.

W4/D2 Legs

W4/D3 Chest

Trevligt att vara tillbaka och träna med dina program 😀👍

W4/D4 Back

I don’t think I’ll be able to help with house cleaning today 😀

W4/D5 Arms

This one was really good. Got me sweating.

Good, but short for time , working late. Still got a serious sweat on though and felt so much better for hitting it, as I seriously just wanted to hit the sofa and 🍷😂

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Marcel

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Rachel

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

Another great workout today with your program 😀👍👍

W5/D4 Arms

Trevligt att vara tillbaka efter lite uppehåll 😀

W5/D5 Legs

Ännu en träning gjord tack vare ditt program 😀👍💪

Simple chest workout but works the key areas.

Great workout to start final week of Northman! Thanks Magnus!

W6/D1 Chest

David Skuppin

Slowly starting to look like alexander skarsgard

W6/D2 Back

Really good workout. The reps for failure at the end are the “cherry on top!”

Awesome arm blaster workout! Thanks Magnus!

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

Awesome leg workout- made great progress on DB deadlifts. Thanks Magnus!

Felt short or maybe getting stronger. 💪🏻👍

W6/D4 Legs

Solid chest workout. Few sets but hits the key focus areas.

Was a great program, Enjoyed it a lot thanks man!!

Cody Anderson

Loved this program even more the second time through. Now back to Tarzan. Thanks Magnus!!!

W1/D4 Arms

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