Name: Playbook - Magnus Lygdback - W1/Day4: HIIT + Arms
Uploaded: 2023-01-02T04:13:42.079Z
Duration: 45 min
Description: W1/Day4: HIIT + Arms

Bruce Lok

Steve

Willard

jasmina

Brent

It was good, can you please also add the Post workout stretching.

Krishna

I love it great workout, I just don’t have machines so I am looking up Alternatives to 50% of the exercises.

Samual

Awesome workout! Did 45 min of bjj solo drills prior to workout and it was a great combo. Thanks Magnus!

Chris

Easton Arterburn

Michael Eden Olsson

Lisset

Ethan

Luiz Otavio

Faisal Patel

Brandon

Jesse

Juan Pablo Lea Plaza Soruco

Ileana Rodriguez

Nyambi

The active side planks almost took me out lol, great workout though!

Week one arms complete! What a great workout!

James Nowotny

Those Active Planks are ridiculous. Is it 15 both sides or 15 on the left for 1 super set and then 15 on the right for 1 super set, then repeat?

Cole

Melinda

Hey magnus!  Workouts are awesome.  Busting my ass.  Is there any way to get personalized diet coaching from you?  I hate to not get the most out of my efforts in the gym.  Thanks

Caroline

You made those windshield wipers look entirely too easy 🥴

Miguel

Just when I thought I survived the workout, along comes the innocent sounding "active planks". You have been warned. Thanks for the awesome workout Magnus!

Tristan

Gabriel

Chad

Definitely felt the assault bike warm up! 🤪

Mark

Good workout but I wish I could log my weights somewhere on the app

Jacinto

I’m already noticing results in this first week alone! Woo woo!!

Jordan

Dinh

Those ab exercises were brutal. Had to modify to protect my shoulders and elbows.

Mike

This was challenging at the end. The last super set was tuff but super fun 🤩

Maxuel Montjoy

Stefan

The core superset at the end definitely serves to humble you. A great feeling of accomplishment when this one ends

That ab superset is really something serious.

Justice Gibbs

Jake

Mods:
Assault bike ➡️ row machine (10 min)
❌ no cable machine for Superset A
Barbell Curls ➡️ DB curls palm facing down on eccentrics
Core was pretty tough but felt great

Raoul

Anton

michael davis

Pretty good workout. Liked the dumbbell skulls instead of bar. Changed the cbl curls to rvrs cable curls to get some brachialis involved and added pronated tricep kickbacks.

Adam

It's day 4 which means it's the last day of your first 4 day split. Work hard today because tomorrow's a rest day. Let's go!

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W1/Day4: HIIT + Arms

Exhausting. 60sec is nothing for rest. My heart rate is probably 160 I always had rest for 3-4mins .

Luka

Felipe Gudino

Ryan Powell

W1/Day1: Cardio HIIT + Legs + Core

W1/Day2: Chest + Front Side Shoulder + Core

Great workout, I’m feeling pumped up 🔥😊💪🏋️‍♂️!!!!

W1/Day3: Back + Outside Shoulders + Back side shoulder

A+ took me about 1.5 hours and I’m dying

W1/Day6: Cardio HIIT + Legs + Core

Feeling great 😊 💪🔥🏋️‍♂️!!!!

W1/Day7: Chest + Front Side Shoulder + Core

Wow, that was a rough one, but got it done, feeling the burn 🔥 🏋️‍♂️💪😊!!!!

Alvin

W2/Day8: Back + Outside Shoulders + Back side shoulder

Arm day is the best day 💪🔥😊🏋️!!!!

Feeling the pump. Getting better at the core finishing superset.

W2/Day9: HIIT + Arms

Dead 💀. I literally felt sick after my body had cooled down from the intense work out.

Feeling great on leg day 😊🔥🏋️‍♂️!!!

W2/Day11: Cardio HIIT + Legs + Core

Great workout 🏋️‍♂️ 🔥😊💪!!!!

W2/Day12: Chest + Front Side Shoulder + Core

I’m feeling great 😊 💪🔥🏋️‍♀️!!!!

W2/Day13: Back + Outside Shoulders + Back side shoulder

Love the burn, used enough weight to fail

W2/Day14: HIIT + Arms

Leg day is the best day 😊🔥🏋️!!!

Marcel

W3/Day16: Cardio HIIT + Legs + Core

I felt a bit weak today,  ut persevered thru.

Great workout 🏋️‍♀️ 🔥💪😊!!!!

Felt weak today but much going on and to little sleep.  😟

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

Great workout 🏋️‍♂️ 🔥💪!!!

Skipped the intervalls and stir the pot since I do a lot of Cardio/hiit and I was short of time. Awesome workout out. Sweaty as hell. 🥵💥

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

Burn in the shoulders and a tired back. (No sprints on the  threadmill today).

W4/Day23: Back + Outside Shoulders + Back side shoulder

Arm day is my favorite day 😊🔥💪!!!

Tungt!! 
Kan ej göra sista magövningen pga Axel som spökar. Gjorde en annan. 
Gött pass😃😃

Jonatan

W4/Day24: HIIT + Arms

Leg day is the best day 😊🔥🏋️‍♂️!!!

cameron

Tough today. Did the intervalls but not box jumps or the core excersices. I was exhausted after a long day and poor sleep. 🥵😮‍💨

W4/Day26: Cardio HIIT + Legs + Core

Feeling great 😊 🔥💪🏋️‍♂️!!!!!

Skipped bear crawl today since I have some serious caughing going on. 😩

Accidentally hit one star. Definitely all the stars! Chest and shoulders on fire, but this program definitely made me stronger!

W4/Day27: Chest + Front Side Shoulder + Core

Ken Hopps

Last workout session on Tarzan workout. Took a while since I do a lot of other training aswell. Skipped the threadmill today since I was going to do a short session and I already do a lot of hiit.
Great work this Tarzan workout routine. Now off to something else... 🙂

W1/Day4: HIIT + Arms

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