Name: Playbook - Magnus Lygdback - W2/D3 Arms
Uploaded: 2023-10-09T14:34:38.991Z
Duration: 45 min
Description: W2/D3 Arms

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

Amman

Good pump. Good workout. No energy left to come up with a witty comment.

Jason

Hayden

Phil

Fabian

Ed McCready

Josh

The kick through is kicking my ass! But getting stronger everyday.

Daniel Barber

Melinda

Marek

Redingar

Shrey

Tyler

Clément

Alexis

Nathan

Matt

I’m dying after the to failure bicep curls lmao 👌💪

Milena Deneno

Jenn

Love the feeling of soreness mixed with exhaustion

Steve

Nico Studer

Alexandra

Andrew

Alex

Zach

Brent

C Cecile

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.

Aaron Echegaray

Paul

Alejandro Perrino

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

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

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

Gabe

Charlotte Kareliusson

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

Genifer

W1/D2 Chest

W1/D3 Back

W1/D4 Arms

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

I had no idea my legs were that strong. I kept adding weight to the leg press thinking I would hit failure around 300. The machine only has 400 lbs and I maxed it out for 12 reps without gassing. So I need to reassess my own strength, I guess. Point is, don't underestimate yourself. Chances are you can do a lot more than you think! Push your limits **SAFELY** and you might be surprised at what you can do. This was a short but very effective leg day. The Skater smoked me, never did that one before! Feeling great and can't wait for tomorrow!

W1/D5 Legs

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

Good to be back after over a month from traning 😀👍

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

Eric

W2/D2 Back

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W2/D3 Arms

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