Name: Playbook - Magnus Lygdback - W2/Day14: HIIT + Arms
Uploaded: 2023-01-02T04:13:42.220Z
Duration: 45 min
Description: W2/Day14: HIIT + Arms

Good way to finish, start again on Saturday

Johno

Alexis

Dexter

Love the burn, used enough weight to fail

Steve

Willard

Stefan

Brandon

Melinda

Halfway through! Have to admit to some trepidation regarding the cardio increase next week, but if you want something you've never had, you have to do something you've never done. I just keep telling myself "8% body fat" over and over lol.

Kristopher Shelton

Jesse

Michael Eden Olsson

Grayson

First exercise set the tone and got a nice warm up

Jacinto

Wow, felt wiped today but squeezed the workout in! Always feels good on a hard day. 👍🏻

Mark

Ciro

Mike

Fannar Fjolnisson

Marlon

James Nowotny

Also today it was a good workout 😀👍💪

Martin Grönwall

Ironically the abs part killed me - love this session though

Paul Lally

Great work out. Struggle with the last 2 sets of superset as my arm seems to buckle over time.

Steven

Leigh Searles

I’ve been doing this at home with limited weights and space, until now. First time doing the full system to the exact movement with out substitution and heavy weight! It feels great. It was good to struggle through this last super sets. Thanks!

After 3 days of vacation, I needed some good gym time as strange as that sounds😅😂

Charlie Micames

Andreas Bäckström

Danny

Carlos

Maurizio

Cliff

Kristina Tan

Feels better and better for each week 💪🏻

Simon Ölund

Right hand plank much easier than left hand plank.

Assad Fehmy

I can’t tell I’m making progress week to week. ⭐️⭐️⭐️⭐️⭐️

Christine

James prince

Shawn

Chloe

Hayden

Killer arm workout!! - the last core sets are the icing on the cake!

Eduardo

Hard workout today but it feels very good after it is done.

Hard but are looking forward to next workout 👊💪

Fredrik Pettersson

Christer Andersson

The active side plank is a workout engineered by the devil himself.

Matthew Lewis

T.G.I.R.D.T. Good stuff as usual. I can now finish the sets of active planks without stopping.

Caleb

Last day of week 2 and you have another rest day tomorrow. Make sure we're working hard today, you're halfway through the program!

Week 3 we go from 6 sets of cardio to 8. Get the mind right and let’s keep the momentum going

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W2/Day14: HIIT + Arms

Out of all the sets the Swiss ball destroyed me haha 
Great workout. Looking forward to day 2

Tony Ingreso

Anthony

Norseman

W1/Day1: Cardio HIIT + Legs + Core

Jonathan

W1/Day2: Chest + Front Side Shoulder + Core

Love these workouts always excited to start the next day

Rachel

W1/Day3: Back + Outside Shoulders + Back side shoulder

The volume is what’s getting to me, still sore from the previous 3 days but still!! Really good

W1/Day4: HIIT + Arms

W1/Day6: Cardio HIIT + Legs + Core

A little bit easier but did same weights as last week. Will see how I feel and up the weights next week. Will focus on nutrition

W1/Day7: Chest + Front Side Shoulder + Core

Shoulders are burning in that last super set

W2/Day8: Back + Outside Shoulders + Back side shoulder

Just weight myself and I’ve lost 2kg’s, when I started simply shred I was 85kg’s so the last 8 weeks I’ve lost some weight so really happy with that

W2/Day9: HIIT + Arms

Martin

W2/Day11: Cardio HIIT + Legs + Core

The third week started. Although it is still hard I can do a whole workout and I recover faster. To anyone who is reading this. Stick to the diet. If your body is saturated with lactic acid have a rest day.

Luka

W2/Day12: Chest + Front Side Shoulder + Core

Did not feel like coming into the gym but once I got there that went away. So glad I came in.

W2/Day13: Back + Outside Shoulders + Back side shoulder

Managed to get through, exhausted!!! Great workout and I am noticing a change in body composition

Jonathon

W3/Day16: Cardio HIIT + Legs + Core

It was still a hard workout but yesterdays legs I think was harder. Will up the weights for this one ext week

I don’t have enough self esteem to do bear crawls and dragon kicks in public. I did rowing machine instead of bear crawls and windshield wipers instead of dragon kicks.

W3/Day17: Chest + Front Side Shoulder + Core

Feeling the burn 🔥 💪😊🏋️!!!!

W3/Day18: Back + Outside Shoulders + Back side shoulder

W3/Day19: HIIT + Arms

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Great workout 🏋️‍♀️ 😊🔥💪!!!!

No bear crawl today. No available space for it....
Still hate the incline bench press, but did better today. 🙌🏼💪🏼

W4/Day22: Chest + Front Side Shoulder + Core

Feels so good doing this workout, helps when you have Goggins screaming in your ear too

Feeling great, what a awesome workout 🏋️‍♂️ 😊🔥💪!!!!

W4/Day23: Back + Outside Shoulders + Back side shoulder

Did this workout with heavier weights, the veins are showing 😊

Arm day is my favorite day 😊🔥💪!!!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Congrats to all past, present and future Tarzans out there. This was the most intense regimen I’ve ever done. What’s next?

W2/Day14: HIIT + Arms

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