Name: Playbook - Magnus Lygdback - W1/D4 Cut - Arms + Outside Delts
Uploaded: 2023-12-01T21:01:21.400Z
Duration: 45 min
Description: W1/D4 Cut - Arms + Outside Delts

For the gym, it would be nice to combine the superset with exercises that I can do at the same equipment. It is almost impossible to go back and forth between two different machines at the opposite end of the gym.

Stefan

Terri

The skull crushers was confusing. The description says 90 degree angle but in the video magnus goes beyond 90 degrees by going beyond his head

Donald Cochran

Jarrad

Marie

Izaias

Logan

Omg my abs are cramping like never before after that final superset. I had to back off

Greg

Bart

One of the dumbell curl workouts instructions was a little unclear. Just having better clarity would be super helpful, thank you!

Cole

Fagner

Kate

Arm day week 1 is my favorite workout so far, and the core work is killer as always!

Ryan

Milena Deneno

John

Gary Rankin

Very good and effective arm and core training! 🙏👍 5/5

Miikka

Very good, the cycle and supersets are really hard to do on a crowded gym

Carlos

Leigh

Michael Eden Olsson

By far the most “easy” I’m not that sore from the first day

Alma

It was quite demanding but just enough to manage to complete it

Pedro pablo

Need more workouts that focus on the shoulders

Yossef Elibiary

Jake

Tough workout, but super satisfying. Can't feel my arms, though!

Michael

Daniel

Anna

Adam

Mika Terrell

Mark

Kenton

Kellen Riley

Kaylie

It was really hard! Specially after being sick. I waited to get well before I started training again

Paola

Toughest arm workout I’ve done for years but thoroughly enjoyed it!

Michele

Brutal workout, but feeling pumped 💪😊!!!

Willard

Shane

Miguel

Matt

Tania Rehman

Dullah

Amazing work out! I used muscles I didn’t know I had and I can feel it 😅🥹

Vivian

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Superset: 
- Cable bicep curl
- Dumbbell skull crusher
- Dumbbell side shoulder raises

Superset: 
- Alternating dumbbell bicep curl 
- Cable tricep extension

Core: 
- Rotational switch blade
- Side plank

Airdyne bike (slow)

Airdyne

- Lay flat back against a flat bench
- Keep arms straight out in front of your shoulders
- Lower bar to chest and press back up

Close grip barbell bench press

- Feet close together 
- Straight back, don't rock 
- Elbows tight by your side 
-  Accelerate to the top of rep, release slowly

Barbell bicep curl

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

- 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

Dumbbell side shoulder raise

Circuit

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

* 10 reps each arm

Alternating dumbbell bicep curl (10 each arm)

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

Superset

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W1/D4 Cut - Arms + Outside Delts

Kyle

Start of the first day. 
Feeling good with it

Tomas Hennerfors

W1/D1 Cut - Legs

Kirk Skinner

It was really great. First training since a long time…feels great!!

Jonas

W1/D2 Cut - Chest

These are effectively tough workouts when done to the “T”.

Artur

Reda Ait Salah

W1/D3 Cut - Back & rear delt

Bogdan

Joisce

W1/D5 Cut - Cardio

Good workout again ! Felt easier than last time, but still good!

Injury kept me from finishing today but will make sure I do it all next time

Johno

W2/D1 Cut - Legs

Simon

W2/D2 Cut - Chest

Juan

Shai Malka

W2/D3 Cut - Back & rear delt

W2/D4 Cut - Arms + Outside Delts

I had to put some rowing and some elliptical in there as power walking side is not the best for me.

30min mechanical tread mill, 15min dynebike, 15rowing.. sweat amount is unbelievable

Did an hour at the dog park walking 3miles in snow/14degree weather and moved kitchen cabinets for an hour. Calling it good!

W1/D4 Cut - Arms + Outside Delts

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