Name: Playbook - Magnus Lygdback - W2/D3 HIIT + arms
Uploaded: 2023-09-28T15:26:28.382Z
Duration: 45 min
Description: W2/D3 HIIT + arms

Veronica

Nicol

Steve

Sabrina

hannah

Destiny

Arm is the best day 😍🔥😊💪💪!!!!!!!

Willard

Seeing improvement increasing my weights and my posture

Olympia

Katherine

Just awesome, feels great to be back at it!

Charlotte

Can tell a big difference between now and the first time through this program

Rebecca

Patricia

Natalie

Rachel

Franziska

Chandrika

Susanne Lentz

Its the 5th time I do this programm  and I'm not even bored of it! It's like wine : it gets better with time ☺️😁

Elisa

Ivanka

Ritu

Great workout! Added some tricep dips for good measure! Need those tris toned! Haha

Alicia

💪🏽 skipped more than 2 days but it’s okay. Progress.

Joanna

Are we supposed to have a break in between the supersets?

The best workout for me yet. Lifting slightly heavier weights and feeling more comfortable in the gym!

Joanna Brandariz Southern

It is insanely great to FEEL results, like, seeing them takes time and is not always easy to notice when it's about yourself, but being ablebto lift heavier just on the second week is awesome ! I'm so proud of myself, I could handle those 3×45sec hollow holds without taking a single break and it was unthinkable one week ago ! 😁
THANK YOU MAGNUS !

Leigh

More core, would Love some hanging exercises 😇🥰

Rosa

Jean

Great! The rest button is missing on the supersets I think.

Melissa Tait

Bethany

Love these workouts. My only wish is that it would be great if there were a feature to record the weight used for each exercise and see the progress over time.

Kathleen

Kaitlynn Deville

Jacki

Alessia

Tessa

Tameia

Realize my outfit matched yours 🤦🏼‍♀️

Jessica

Maturos

Sarai

Anuma

Iula Victória

I can’t really type, even my fingers hurt 😅 Awesome as always!!!

Misba

Regan Krager

Fredrick

*Warmup 
5 min assault bike

*Workout
- HIIT assault bike 20 sec on/20 sec off x 6
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
- Cable bicep curl 3 x 12
 - Tri push down 3 x 12

Superset 
 - Double bicep curl flat back 3 x 10
 - Lateral raise 3 x 12

- Hollow hold 45-sec x 3

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Full speed 
- Push your self in the 20 seconds on

HIIT Assault bike

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

Alternating dumbbell bicep curl ( 8 per side )

- Keep elbows tight to your head
- Arms should get to about 90 degrees
- Squeeze your triceps at the top of the rep

Dumbbell skull crushers

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

Superset

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

Dumbbell bicep curl (back flat)

- Raise dumbbells with a slight bend at the elbow
- Raise until your reach shoulder height

Dumbbell lateral t-raise

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W2/D3 HIIT + arms

Amazing work! I workout everyday so i have good resistence but thia train weas Amazing i got tired but it felt power

Rebeca

Awesome workout, except maybe the windmills😂

Livi

Everything was good until the windmills. Had to modify

W1/D1 Cardio + legs

Kiya

Hello from 🌴Maimi
My husband is Swedish🇸🇪🇸🇪 and love your workouts!

Veronica Gunnarsson

W1/D2 Back + chest + core

Thanks Magnus, this workout saved my Morning🌅

W1/D3 HIIT + arms

Stability ball pass and deadmills kill me every time

That core burner is just unkind! Thanks for a great workout!

Rachelle

W1/D4 HIIT + legs + core

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

Loved the row + oblique twist combo. Feeling so strong.

Izzy 

W1/D5 Chest + back + core

Silke

Sofie

Anaïs Afrika

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

W2/D2 Back + chest + core

Nichole

W2/D4 HIIT + legs + core

Lena

Could not do the dragon kicks correctly can’t wait til I’m strong enough to do that!

W2/D5 Chest + back + core

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Great! I did 14 windmills up from 6 week one!

Increased the weight and bands. Legs are shaking

W3/D1 Cardio + legs

W3/D2 Back + chest + core

Feels so good to be able to lift heavier in week three

Mmm mmm the burn never hurt so good ❤️‍🔥

W3/D3 HIIT + arms

I couldn’t finish the very last exercise I feel I’ll today but I still did as much as I can

Marta

W3/D4 HIIT + legs + core

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

Regina

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

Anna

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Last exercise always such a challenge for me have made a slight improvement but can’t do more than 10 reps

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

Week 5 feeling stronger tighter happier and just AMAZING 🤩

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Tarrah

Brilliant program! 💪🏻💪🏻💪🏻

Done this routine a few times great workouts. Done all of the others too. Can’t wait to start the latest routine you have added recently.

W2/D3 HIIT + arms

Community

More workouts from Magnus Lygdback