Name: Playbook - Magnus Lygdback - W2/D3 Arms
Uploaded: 2022-05-26T20:45:18.203Z
Duration: 45 min
Description: W2/D3 Arms

Love the feeling of soreness mixed with exhaustion

Steve

Nico Studer

Alexandra

Andrew

Alex

Zach

Brent

Chris

Hard but good workout this morning 😀👍

Martin Grönwall

Chet Hammond

Ouch to the bicep curls against the wall!!

Emma

Those rotational twists w/kicks are tough to get right, but totally draining (in a good way)!!

Christopher Gonzales

Great routine for the day but I’m not sure if my form in performing rotational kicks is correct

Joem

Tough one.  The drop sets are so effective.

Faisal Patel

Aaron Echegaray

Paul G Bateman

Alejandro

It's a great day to have a great workout! 💪

Keith Haffner

Another day down. Another day feeling stronger 💪

Damn!!! I worked out so hard, I threw up lol 😂, but I’m feeling good 😊!!!

Willard

Norman

Nate

My second week of doing this workout I like it

Franklin

A great pump in the arms. This workout is kicking my ass and I love it

Cody Bishop

Richard

Kuba

Amazing work, did chest, back and arms one after each other! Was awesome 🤙🏻🤜🏻🤙🏻🤜🏻

Dave Bedard

Matt

Well! I didnt need my arms anyway! GOOD DAY SIR!

Jacob Bjerre Johansen

Henrik Drøscher Hansen

Mattijs

Hendrik

Johan

Shane Linge

Those twists at the end were killers!🔥

Eric

Jez, great exercises, especially the skull crushers 💪, but would be great to know how much weight (approx.) you’re using in your sets. Greets from Switzerland

Roman

Adam Witbrock

Maturos

Jay Lomas

Nicolas

Getting a little better at the rotational twists!!!

Robert

Tyler Eliason

Danny

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

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

Rotational twist with  leg kicks

W2/D3 Arms

Awesome, I feel exhausted! First day down!

Marek

10 minutes of core at the end as a finisher

Jaybird19

W1/D1 Legs

Another 10 minute core workout at the end including Push-ups to finish the chest off.

Joshua

W1/D2 Chest

It was awesome, feeling sore everywhere XD

W1/D3 Back

Cody

W1/D4 Arms

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

Kellen Riley

W1/D5 Legs

Logan Martin

Tony

W2/D1 Chest

Trevor

Mike

W2/D2 Back

You get what you put into it. Today I did my all and a puddle of sweet and shacky legs. Awesome as always

Great quick leg blast- great burn with the mini bands. Thanks Magnus!!!

W2/D4 Legs

Then Dragon Kicks are Legit my favorite abs exercise. Hard

W2/D5 Chest

My back feels like it is about to explode. Great workout

W3/D1 Back

Tomas

W3/D2 Arms

Lindsay

W3/D3 Legs

Great - is there cooldown on the pyramid sets or are you supposed to go fast as possible?

Awesome workout - KB bottom up presses are deceivingly challenging. Thanks Magnus!

W3/D4 Chest

Minerva

Michael

W3/D5 Back

Sara

Even though i felt like crap going in. By the end of it i got a great workout and felt way better.

Charles

W4/D1 Arms

Managed 1 min on the ‘dead man walking’! Then ran for 7, finishing with 30 secs of dead man 🤮🤢

Fantastic workout my legs are shaking like a baby deer.

W4/D2 Legs

W4/D3 Chest

Trevligt att vara tillbaka och träna med dina program 😀👍

W4/D4 Back

I don’t think I’ll be able to help with house cleaning today 😀

W4/D5 Arms

This one was really good. Got me sweating.

Carlos

Good, but short for time , working late. Still got a serious sweat on though and felt so much better for hitting it, as I seriously just wanted to hit the sofa and 🍷😂

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Marcel

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Rachel

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

Another great workout today with your program 😀👍👍

W5/D4 Arms

Trevligt att vara tillbaka efter lite uppehåll 😀

W5/D5 Legs

Ännu en träning gjord tack vare ditt program 😀👍💪

Simple chest workout but works the key areas.

Great workout to start final week of Northman! Thanks Magnus!

W6/D1 Chest

David Skuppin

Slowly starting to look like alexander skarsgard

Julen

W6/D2 Back

Really good workout. The reps for failure at the end are the “cherry on top!”

Awesome arm blaster workout! Thanks Magnus!

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

Awesome leg workout- made great progress on DB deadlifts. Thanks Magnus!

Felt short or maybe getting stronger. 💪🏻👍

Dollie Darko

W6/D4 Legs

Solid chest workout. Few sets but hits the key focus areas.

Was a great program, Enjoyed it a lot thanks man!!

Cody Anderson

Loved this program even more the second time through. Now back to Tarzan. Thanks Magnus!!!

W2/D3 Arms

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