Name: Playbook - Magnus Lygdback - W2/D3: Arms + Core
Uploaded: 2023-10-09T14:34:39.026Z
Duration: 50 min
Description: W2/D3: Arms + Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

Christopher Uhey

Melinda

Steve

Love this workout!! Feeling great 💪🏻

Tori

Arms were so sore and heartbeat was up! Great!!!

Amman

Alejandra Romero

An other good work out done. Keep getting better and better each week.

Philip Malpass

Eddie

Good session too tired now lol beast mode

Sefton 

Alejandro Perrino

Nadim

Getting better. Noticing bigger arms. 💪🏻🤙

Dollie

Ich mag die Abwechslung 
Nicht immer die gleichen Übungen beim Workout 🥰👍🏻

Yvonne

Solid workout! Feeling much better than how I felt yesterday. Good workout vibes today!

Matt

Starting to see small improvements now. Cant wait to see the progression by w6

Paul

Antonia

Shane

Anthony

Nate

matt

Still hurting but getting gains. 💪🏻🤙

Willard

James Reyes

Kellen Riley

Gr8! A bit of challenge to strive more harder

Kaspar

Sean

Added 3x10 chin-ups before core. Then 20 min incline walking after.

Ryan

Ricky

Anil

Wasn’t very hard, can’t really see how I can really build muscle in my biceps from only 2 exercises a week.

Rafael

Mika Terrell

Hamza

Jeppe

Christer Madsen

Gary Rankin

Rhiannon

It doesn’t make sense to have an easier workout now than on week 1. Everything is basically the same except one less exercise (bicep curl with bar) and the arms circuit is with 10 reps (on week one it was 12). Is it suppose to get easier?

Ricardo

Great workout for starting the day 😜😜😜

Dimitar

Michael

Ronda

I have some problems with the leg kicks. Looks simple but...

Andreas Bäckström

Charlotte

Malcolm

My veins were popping! Muscles are trembling! Always a great feeling! 🙌

JDGL84

Arms should be feeling good after today's workout!  Keep pushing. Remember, controlled reps and good form.

Treadmill warm-up

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

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

Alternating dumbbell bicep curl

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

- 3 rounds with 60 seconds rest 
- Tight form
- Go hard and squeeze at the top of reps

- Feet shoulder width apart
- Slight bend in your knees
- Keep your elbows tight to your side
- Accelerate to the top of the rep and slowly release

Cable bicep curl - straight bar

- Leaning against bar
- Elbows tight and tucked to body (not pointing out sideways)
- Lean in so arms are slightly past 90 degrees
(Beginners stand more upright. Advanced should be more parallel)

Bodyweight skull crusher

Arm circuit

- 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 leg kicks

- Lunge meets a plank
- Go slow to get your form and pick up the pace
- 10 reps each side

Skipping Cossack

W2/D3: Arms + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

Monini Huerta

Almira

W1/D2: Back & Shoulders + Core

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W2/D4: Legs + Core

Svårt att slita mig från dina program 💪🙌

Long workout session. 🤪 Felt a little less stronger than last back/workout.

W2/D3: Arms + Core

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