Name: Playbook - Magnus Lygdback - W2/D3
Uploaded: 2023-10-09T14:34:38.757Z
Duration: 60 min
Description: W2/D3

Simon Öhlund

Ed McCready

Triceps are blown up big time, triceps are screaming rest day 😂

Brandon

Cload

Willard

Shane

Hans

Caleb York

Melanie

Sahar Whitley

I love this arm workout! Increases weights today! Thank you!

Martin Grönwall

Jordan

I loke how pumped my arms are after this workout.

Marek

Pranay Sinha

Rebecca

Christina

Mathias

Great arm workout. Didn't do the airdyne bike intervalls due to hiit (very high intensive tabata) yesterday. 😝😜 Also shortened the rest due to short in time today.

Melinda

Sami

Alicia

Today, I noticed some work-related lifting tasks were a little easier than expected... thank you. 💪😊

I did this yesterday but did not swipe to complete lol. Great workout, but easier than last time but I think that’s because I did it the first time

Johno

Veronica

Yvonne

Really nice hard session today again 👍💪

Christer Holmin 

Wife and I have started calling the side plank "ah'coo'kah'rah'cha!" (Arrested Development reference)

Nick Deis

Half way done week two :) keep up the great work everyone!

Stéphanie

Modified weights from last week to keep form and endurance at a "tough final 3" reps.

Wendlin Jonas

Tristan

Kristen

Beau

Carlos

Are you suppose to have fire from your biceps? 🔥💪🏽

Stronger than the last week.. awesome,love it

Sabrina

Can hardly feel my arms right now... 🔥🥵

Sofia

Emmelie

Felt a little more normal the second time around 🫡

Taylor Brown

Arm day is the best day. To engage the muscles a little more I did the "Train like the Northman" Arm Banded warm up 💪

Jaybird19

- Warmup Assault/airdyne (slow) 5min
- Airdyne sprints 90sec x3

- Alt Biceps curl 10x3 (each side)
- Tricep Skull crusher 12x3 

Superset x4
- Bicep curl cable 12x
- Tricep push down 12x
  
Triset x3
- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

Airdyne bike (slow)

Airdyne

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

Alternating dumbbell bicep curl

- 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

- Bicep curl cable 12x
- Tricep push down 12x

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

Cable bicep curl - straight bar

- 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

Superset

- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

- Lean forward slightly 
- Elbows tucked by your head
- Push forward over head with rope
- Squeeze tricep at the top
- Release slower

Cable tricep extension

Dumbbell lateral raise

Side plank

Triset

W2/D3

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

W2/D3

Community

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