Name: Playbook - Magnus Lygdback - W3/D2: Arms + Core
Uploaded: 2023-01-02T04:13:42.052Z
Duration: 50 min
Description: W3/D2: Arms + Core

„ Can u feel the burn?!“ 🔥🔥🔥

Yvonne

Shane

Jeppe

Anthony

Faisal Patel

Nathan

Marc

Matt

Noticing my forearms getting thicker. 👌💪🏻

Dollie Darko

Willard

Kellen Riley

Skipping cossack makes my spine or hips pop. Probably not a good thing.

Ryan

Leigh Searles

Mika Terrell

Stingo

Andrés

Hamza

Christer Madsen

Ingrid

Gary Rankin

I am able to keep the treadmill moving the whole minute during deadmills! 

I’m running a 7:40 mile for 2 miles now too!

Natasha

It would be good to know if this is the beast workout for building phase, cutting phase or maintenance phase or all 3. Also being a man same size as James would be nice to have an insight on his macros/calories split throughout the phases. I know there is nutritional advice but some specific to the individuals would be nice and for each phase 🙂

Michael

Ronda

Peter

This was my last "gym" workout before the Gf and I go into delivery for our 2nd Baby.  I'm glad it was arms 💪

Jaybird19

I did high reps today, instead for 12 i did 20-25reps

Andreas Bäckström

Rich

Like everything about this program 🤩 feels great! 💪

Charlotte

Mathias

sean

Is it 12 reps on each arm at the db bicep curl? Same question of the sidekick and cosack.

Andreas Persson

Feeling the body changing! 🙌 🙌 🙌

JDGL84

Christine

Kristina Tan

Deadmills. Are. The. Worst. Starting to see results though!

Luke

Valerio Fanelli

Ricardo

Thank you for inspiring me to show up on a Saturday morning

Fábio Abilel de Melo

Rocco Rotondi

Gerardo

Janelle

I feel awesome with this new training. My motivation is better than ever. 

Tack Magnus 🙏🏻

Christopher

Łukasz Łyczkowski

Hitting those bi's and tri's again today. Make sure you are doing the conditioning in the beginning. Conditioning steps up every week don't forget. Need to build your base now.

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

- 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

- Feet close together 
- Straight back, don't rock 
- Elbows tight by your side 
-  Accelerate to the top of rep, release slowly

Barbell bicep curl

- 4 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 bottom of the rep and slowly release

Cable tricep pull down

- 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

Cable 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

W3/D2: Arms + Core

Took a hiatus and it’s as tough as I did it the first time. 💪🏻🤙

Felipe Gudino

Tough because I’ve been doing more weight training for a while. Needed this though

W1/D1: Legs + Core

After a hiatus I forgot how painful this was and missed it. 👍💪🏻

Edward

W1/D2: Back & Shoulders + Core

W1/D3: Chest & Core

W1/D4: Arms + Core

Roberto

W1/D5: Legs + Core

W2/D1: Back & Shoulders + Core

Good workout. Slightly mad at myself since I got a little sloppy with my form. As a result I felt a small shock in both of my arms at some point in the workout. Overall, nothing to worry about, just gotta be more focused on how I do some of these workouts 👍

W2/D2: Chest & Core

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

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

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

Paul

W2/D3: Arms + Core

Aurora

W2/D4: Legs + Core

W2/D5: Back & Shoulders + Core

W3/D1: Chest & Core

W3/D3: Legs + Core

W3/D4: Back & Shoulders + Core

W3/D5: Chest & Core

W4/D1: Arms + Core

This workout was the most complete yet. Feel great after.

Antonia

W4/D2: Legs + Core

W4/D3: Back & Shoulders + Core

It was great but for some reason the app wouldn't let me edit the lbs or reps when doing the workout. I would have to close it  and reopen the app to get it to work.

OSMEL ALVAREZ

W4/D4: Chest & Core

W4/D5: Arms + Core

W5/D1: Legs + Core

Feeling my legs from yesterday. Great workout for the Back and shoulders

W5/D2: Back & Shoulders + Core

After illness tough workout 🏋️‍♀️

W5/D3: Chest & Core

W5/D4: Arms + Core

W5/D5: Legs + Core

Es wird nochmals Gas gegeben für die finale Woche! 💪🏻🏋️‍♀️🙌🏻🙌🏻🙌🏻🙌🏻

W3/D2: Arms + Core

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