Name: Playbook - Magnus Lygdback - W3/D2 Arms
Uploaded: 2023-10-09T14:34:39.089Z
Duration: 45 min
Description: W3/D2 Arms

Amman

Jason

Good deal. With the rotational twists, I noticed a bit of pain in the groin while doing it. Oscillating between whether that’s poor form or poor hip strength. Flattening out my back foot and making sure to shift that weight definitely eased the discomfort

Phil

Scott Allison

Ed McCready

Jack

Arms are burning and the triceps feel huge!!

Johno

Marek

Steve

Redingar

Shrey

Alexis

Awesome, looking forward to the next one!

Tomas

Alex

Chris Cecile

Cathal

Good morning workout today as well 😀👍

Martin Grönwall

Started to feel an improvement in strength.

Bruce

Sterling

Oh man, those rotating kicks are the worst, but I feel like they’re getting easier with each workout

Jacob

Definitely got noodles arms again, but a little bigger this time.

Aaron Echegaray

Paul

Finally getting the hang of that last exercise! Loving the workouts!

Zach

Loving the workouts, but that ab workout is super hard lol 😂!!!

Willard

Daniel

Last exercise hits hard 💪 thx from Germany

Norman

Nate

Kuba

Äntligen tillbaka efter ett uppehåll 😀👍👍💪

Matt

Johan

Nikolas

Eric

Ciaran Kelly

Patrik

Gary Rankin

Christian

jake

Best arm isolation I've ever had. The programming seems so simple. It isn't.

Trevor

Getting easier!!! Is that all you got Magnus!?

Jeremy

Marc

Craig Poston

Shane

Day2 Arms

- Warm up 5-10min Jogging
Super band combo  
- Biceps curl 15x 
- Overhead tricep extension. x1round

- Alternating Bicep curls 8reps on each x3
- Skull crushers 10x4
- Ez bar bicep curl 10x3
- Tricep push downs (rope) 10x4
Superband bicep curl 
- Max out with 3drops 
- Go from Hard band to medium and then light. x2

- Rotating Kick trough (push up position) 20x3

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

-Loop your band over your feet holding the other end in your hands in front of you 
-Perform a bicep curl adding tension to the band through the movement
- Release in a controlled manner

Bicep curl (super band)

- Loop your band around a stationary object at roughly head height
- Begin with your back to the attachment point placing the band and hands overhead, elbows close to temples and bent to 90 degrees
- Push the band forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extension (super band)

Super band combo

- 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

Try leaning against a way to keep your posture firm 
- elbows by your side
- nice controlled speed

Barbell bicep curl

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

- Loop three bands under your feet of varying tensions ( heavy , medium,  lightest)
-Perform bicep curls with the hardest band first 
-Perform bicep curls at medium tension
-Perform bicep curls at lightest tension

Bicep curl drop set ( super band)

- 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 twist with  leg kicks

W3/D2 Arms

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

Gabe

Charlotte Kareliusson

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

Genifer

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W3/D2 Arms

Community

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