Name: Playbook - Magnus Lygdback - W2/D3 Arms & outside shoulders
Uploaded: 2023-10-09T14:34:39.075Z
Duration: 45 min
Description: W2/D3 Arms & outside shoulders

Tommy

Mark

Paul

Gautier

Jeppe

marko

Wow awesome felt better this week doing it and seeing the difference 🦇 👨

Sefton 

Gary Rankin

Good use of combo sets. Really pushes it!

Ingrid

Shane

Anthony

matt

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 Mullins

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

Adam

Brian B

Leigh

Jason

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

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Jaybird19

Aditya

W1/D1 Legs

Evo Evanov

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

W1/D5 Cardio & legs

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D3 Arms & outside shoulders

Community

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