Name: Playbook - Magnus Lygdback - W2/D3 Arms & outside shoulders
Uploaded: 2023-01-02T04:13:41.957Z
Duration: 45 min
Description: W2/D3 Arms & outside shoulders

Faisal Patel

Gary Rankin

Good use of combo sets. Really pushes it!

Ingrid

Shane

Anthony

Matt

🙏🙌🙌❤️Never Give You Up Ever!! Have A Extraordinaryday continued!!

Edward

Julen

Willard

Du'Wayne

Osmel Alvarez

Tough. I’m cutting so I’m low on energy but my biceps got blasted so all good! 👍

Stephen

Justin

Carlos

Mike

The weights section is always really good and I suspect my arms are going to be dead. I didn’t really fancy the treadmill so I switched it out for small kettlebell and ski erg workout which was grim all together. But I did it to myself

Jake

Sean

Rough session. Love those circuit parts of the program

Mathias

Roger

Dan Leonard

Fredy Soriano

Great workout for me today. Really enjoying it!!!

Chris

Eden

Caleb Hundelt

I liked it.  I would like to see dips in the programming.  But I will likely substitute those in for either cable pull or skull crushers on various weeks.

Juan Carlos

Louis Isaac

Adam

Brian B

Leigh Searles

Jason

Ibrahim

Melinda

Christer Madsen

A great arm Workout when you only give yourself 30 seconds rest between circuits. Arms are full of blood.

Jaybird19

Christine

Loved it! Hopefully the burn means leads to bigger arms🔥💪🏽

Charlie Micames

Alexander

Your arms should be feeling full by the end of this workout. The key to gaining mass is giving the workouts max effort and then quality nutrition for recovery. Starts here.

- Start slow and gradually pick up pace towards the end

Airdyne bike (or standard stationary bike)

- Treadmill turned off 
- Push to band to get momentum going

Deadmill sprints

- Use a barbell to perform bicep curls
- Elbows tight by your side 
- Accelerate up, slowly lower the bar back down

Barbell Bicep Curls

- Stay in control
- Extend the dumbbell past your head
- Squeeze for a moment at the top of the rep

Dumbbell skull crushers

This circuit is going to challenge your biceps. Moderately heavy dumbbell curls right into cable straight bar curl for 3 rounds (increase the weight and reduce rest time if you want more difficulty)

( 8 reps each arm) 
- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell 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

Bicep burner circuit

3 rounds, reduce the rest time as you get more comfortable

- Reach back overhead for ropes
- Slowly extend forward in front of your face
- Slowly bring ropes back to start

Cable forward extensions

- Feet shoulder width a part
- Slight bend in arm
- Drive cable up, slightly above shoulder line 
- Release slowly to hip

Cable side shoulder raise

Tri & shoulder circuit

3 rounds. Push yourself to reduce the rest time between rounds!

- Keep your head up 
- Tap each ankle in a controlled pace

The Penguin (oblique ankle touches)

- Get tight alignment from forearm to feet 
- Opposite hand in the air for balance 
- Lower and drive hip up

Side plank

Core superset

W2/D3 Arms & outside shoulders

Love the program. Just started Batman.  Can’t wait to see the results

James Reyes

Added a 4th set to the first first 2 exercises and incorporated a a booty band warm up. Loved the Box Jumps 📦

W1/D1 Legs

Very nice. I pushed myself with each set to see where I’m at. Really impressed.

Antonio

Norman

W1/D2 Chest

Sami

That abdominal superset really killed at the end 🥴

Miguel

W1/D3 Back & backside shoulder

Cristina

W1/D4 Arms & outside shoulders

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Tommy

W1/D5 Cardio & legs

Brad

Clap push ups were a challenge.. something to look forward to conquer.

W2/D1 Chest

Wendlin

WonderWoman

W2/D2 Back & backside shoulder

Subbed hack squats for the leg press, so my glutes are toast

W2/D4 Legs

I would rather do 100 pushups than run for 20 minutes. Today, I got to do both. I misinterpreted the one arm ball presses and did hand-on-medicine ball pushups. So 64 of those, then my burnouts. Fun workout...

W2/D5 Cardio & upper body

Alejandro

W3/D1 Legs

DOA 10/10 definitely earnt the protein smoothie

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

W3/D3 Back & backside shoulder

I replaced the traditional lat raise for a three sided lat raise with a goal of completing 8 reps 3 sets. This was absolute torture but for the Dark Knight I'm sure it would have just been a warm up lol.

Donald Lozon

W3/D4 Arms & outside shoulders

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Daniel

W4/D1 Chest

Good back workout hitting the majors areas.

W4/D2 Back & backside shoulder

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W2/D3 Arms & outside shoulders

Community

More workouts from Magnus Lygdback