Name: Playbook - Magnus Lygdback - W2/D3 Arms, Outside Shoulders & Core
Uploaded: 2023-10-09T14:34:39.090Z
Duration: 50 min
Description: W2/D3 Arms, Outside Shoulders & Core

Charlotte

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

Willard

Shauna

That stability ball pass! Freaking burn! 🔥🔥🔥

Brian

Jeremy

Every day is one dumbbell lift closer to my fit and healthy goal 😁

Dollie

whew those stability ball exercises kill! awesome workout as always

Caro

Jesse

Did this is a hotel gym so I did the best I could with what I had! Still a great workout

Kayla

Maturos

The reps were getting to me, but pushed me to finish strong.

Kyla Isabelle

Data

Melinda

Regan Krager

Today was a good. Plain and simple. I was able to up my weight a bit and I am feeling it.

Thank you Magnus!!!

Kendi

Bethany

Leigh

Sham

Kristina Tan

Rosa

Daniel

I feel great! Cant wait for the next workout. I am having a hard time fitting in my workouts with kids and work but I am motivated to keep trying.

Kerry

Magnifico!! 💪🌟 Nice Friday Mag!! Besooos

Aurora

Mila

Today was so warm like spring in Japan, so I did the workout outside. It was so refreshing and liberating. I don’t remember how I tracked my workout reps before using this app. It is really a life changer. New school year starts in April in Japan, and I am confident to start new semester with stronger self. Thank you. :-)

Kanan

Robert Radford

This program is challenging! And I live for it!

Rocco

Geraldine

Jenn

Progressing! But stomach excerises in the end is still a struggle 😬

Filippa

Bianca

If you only knew how strong your programs have made me Magnus🙌🏼 Thank god i found your knowledge🙏🏼😍

Jeanette

I'm not sure if I did the core part right. I felt it more in my thighs then my core. So I added on 2 rounds of stir the pot.

Michelle

Carmen

Perla

I WILL GET TO 20 STABILITY PASSES ! I guarantee it.

Lea Johnson

Seli Mart

That was great! 
Is there any way to track the weight levels (pounds) I am using?

Nichole

Nice to be back on Terminator after vacation 👍😄

Anna

Jacquie Schmidt

The stability ball is what gets me every single time! Core is so hard

Itzel

Laura

Joaquin

Salwa

Keep pushing. Please make sure to share your progress with me.

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- 8 reps on each side 16 total
- Try not to swing your arm 
- Rotate dumbbell at top of rep

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

Dumbbell skull crushers

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

Cable bicep curl - straight bar

- Elbows close to your side 
- Accelerate down, slow release back up

Cable tricep pull down

Arm circuit

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Stability ball pass

W2/D3 Arms, Outside Shoulders & Core

Greys

Somewhat easier than advanced at home program

Huyen Bezverkov

Miranda

W1/D1 HIIT, Legs & Core

Rebecca

Momo

W1/D2 Back, Chest, & Shoulders

Challenge if you want it to be. Good sweat.

Angela

Third day of deadmills in a row is killing me

W1/D3 Arms, Outside Shoulders & Core

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

W1/D4 Cardio, Legs & Core

Very good sweat. It can be as challenge as you want.

Annaleis

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

Melanie

W2/D1 HIIT, Legs & Core

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

Those hip thrusters are no joke - amazing workout!

Wonder woman

Jenny

W2/D4 Cardio, Legs & Core

Tina

W2/D5 Upper body, Arms & Core

Susan

W3/D1 HIIT, Legs & Core

Still can’t do the windmills as shown but I’ve modified and am seeing some improvement. Thank you!

Are you trying to kill me? 🥵
Heavy sprint run and Heavy weights today. But fun! Thank you! 🙃☺️

W3/D2 Back, Chest, & Shoulders

Those stability ball passes hurt- but worth if

Linda Petersson

Deadmill today again. 🥵
Heavy core excersice, my ball was too big. 🤔

W3/D3 Arms, Outside Shoulders & Core

Sprints are the death of me. You would think i would be used to it by now but nope

W3/D4 Cardio, Legs & Core

Starting to feel super strong! Really loving this program 💪🏻💥

Tori

Don't know. It's hard to "occupy" 3 stations/weights on a crowded gym...

W3/D5 Upper body, Arms & Core

W4/D1 HIIT, Legs & Core

Can really feel those extra sets, exhausting

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

W4/D4 Cardio, Legs & Core

Would be great with more detailed guidelines or framework for how to continue the program beyond week 4

W2/D3 Arms, Outside Shoulders & Core

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