Name: Playbook - Magnus Lygdback - W2/D3 Arms
Uploaded: 2022-05-18T13:27:11.862Z
Duration: 45 min
Description: W2/D3 Arms

Francis D

jake

Arms feel great as the emphasis of today's workout, however the warm up & compound exercises definitely has my body feeling great! 💪🏽

Josh

Nathan Miller

Another day finally able to run for the 10 mins haven't been able to do that in a few years feel like today was alot of bicep curles 🤣

Ciaran Kelly

Great. Workouts are well balanced and easy to follow

Mike

Cristen

Ossi

Really good one if you go nice slow and controlled reps. Always tough

Garrett Vinson

Finished this yesterday! Forgot to close it out

Theodore

Marc

Chris

Shane

I’m having trouble with rotational twist with leg kicks, I swapped it for stirring the pot.

Logan Martin

Pretty sure I’m going to be the last to finish this challenge! :)

Abby Joslin

Trevor Smith

Martin Grönwall

John Beaumont

Craig Poston

Week two arms workout completed! Thanks Magnus!

James Nowotny

Zeus

Jayce

Ed McCready

Aaron

Weight recommendations would be really helpful. Feels like I could have pushed my biceps harder.

Marcus

Harrison

Brilliant! Been on and off at the gym for 2 years and this is by far the best arm pump I’ve ever had. 💪

William Meek

Patrick Michaud

Derren

Paul Lally

Phew... Arms are certainly feeling it and I love it.

Jonathan

Kingwolf 

Anna Crabtree

Antonio

John Pospisil

Awesome arm pump! Failure sets + Rotational twists with kick were a brutal finale- thanks Magnus!!!

Chris Cecile

Jason

Good program but not a huge sweat so not as satisfying as other days.

Aidan

Norman

Loved it, the rubber band exercises look so innocent, but wow the pump and burn they give in the end 😁😍

Charlotte

Mika Terrell

Melinda

Tom Chaffin

Great pump, love a good arm workout. I feel like I'm ready to charge into Battle.

James

I love this workout, felt strong today 💪

Marie

Took this one outside to get some fresh air. Thank goodness for bands.

Keegan

Day3 Arms

- Warm up 5-10min Jogging
Super band combo 
- Biceps curl 15x
- Overhead tricep extension. x1round

- Alternating Bicep curls 8reps on each x3
- Skull crushers 10x4
- Double dumbbell bicep curl 10x3
- Tricep push downs Straight bar 10x4
Superband bicep curl 
- Max out with 3drops
- Go from Hard band to medium and then light. x2

- Rotating Kick trough (push up position) 20x3

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

-Loop your band over your feet holding the other end in your hands in front of you 
-Perform a bicep curl adding tension to the band through the movement
- Release in a controlled manner

Bicep curl (super band)

- Loop your band around a stationary object at roughly head height
- Begin with your back to the attachment point placing the band and hands overhead, elbows close to temples and bent to 90 degrees
- Push the band forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extension (super band)

Super band combo

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

Alternating dumbbell bicep curl (8 each arm)

Dumbbell skull crushers

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell bicep curl (back flat)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep pushdown straight bar

- Loop three bands under your feet of varying tensions ( heavy , medium,  lightest)
-Perform bicep curls with the hardest band first 
-Perform bicep curls at medium tension
-Perform bicep curls at lightest tension

Bicep curl drop set ( super band)

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

W2/D3 Arms

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