Name: Playbook - Magnus Lygdback - W2/Day9: HIIT + Arms
Uploaded: 2023-10-09T14:34:39.099Z
Duration: 45 min
Description: W2/Day9: HIIT + Arms

Wow incredibly intensive but really enjoyed it!

Amman

Simon

Aoife Clarke

Juan Pablo Lea Plaza Soruco

Abs are feeling crunchy today. Maybe a nice frozen banana will make me feel better...

Wendlin Jonas

Anthony

Leigh

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

Johno

Dexter

Steve

Arm day is the best day 💪🔥😊🏋️!!!!

Willard

Feeling the pump. Getting better at the core finishing superset.

Jesse

Regan

James Nowotny

Didn't do the intervalls on the airdyne bike since I did a hiit pass yesterday. But 2 x 30 kcal. Sweaty! Unsure how roligt do the last superset. 4x15 reps on both sides..? So I did anyways. 🤪

Melinda

Tristan

Michael Eden Olsson

Ashton

Whit

Logan

Jacinto

Mark

Mike

In just a short amount of time the workouts are getting tougher. A good sign of progress

Adam

Marlon

Sean

Great workout! Feeling stronger in a second week. Thanks M!

Love it. I wasn’t in the mood for the intense bike at the start so I cheekily put my bike rounds in between my other sets instead. Controversial? Maybe but it got me through

Paul Lally

Martin Grönwall

Danny

Stumbled this week but I made it to another day! Thank you Magnus!

Firecracker

Janet Callahan

Firas

I felt tired today magnus! What can I do? To help

Addison Threatt

Carlos

Do you have any recommended stretches exercise

Vincent

Cliff

Kent

Kristina Tan

Starting to figure out the flow & weight.

Hardest one so far! I felt a good pump during arms and felt lika a blue whale during the HIIT…. Feels lika the assault bike sets are a bit too long for my taste. But over all good workout!

Simon Öhlund

Marek

Eloy

Abs still rough but better than last week

Assad Fehmy

Day 9 HIIT and arms. Make sure you're really pushing during your assault bike interval training. Here's where you can ramp up the fat burn!

- 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/Day9: HIIT + Arms

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

It was much harder than I expected ! Nice combos!

Kirill

W1/Day1: Cardio HIIT + Legs + Core

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

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

Mathias

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!

Eric

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 impressively still intense! Enjoyed it!!

W2/Day9: HIIT + Arms

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