Name: Playbook - Magnus Lygdback - W2/Day14: HIIT + Arms
Uploaded: 2023-10-09T14:34:39.162Z
Duration: 45 min
Description: W2/Day14: HIIT + Arms

Incredible. Felt totally spent by the end. Great pump!

Amman

Kirill

👍 Assault bike is killing me every time

Stefan

Mathias

Last workout for the year. Ab finisher and startig cardio were the killers.

Aoife Clarke

Fantastic arm workout. Am feeling the biceps 💪 pump…

Sofia

Anthony

Michael

Good way to finish, start again on Saturday

Johno

Alexis

Dexter

Love the burn, used enough weight to fail

Steve

Willard

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 Proctor

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

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 Öhlund

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

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

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

It was much harder than I expected ! Nice combos!

W1/Day1: Cardio HIIT + Legs + Core

Magnus your app is awesome. So greatful!!!

Eric

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

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

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

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

Wow incredibly intensive but really enjoyed it!

Simon

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day14: HIIT + Arms

Community

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