Name: Playbook - Magnus Lygdback - W3/D2 Arms
Uploaded: 2022-05-18T13:27:11.878Z
Duration: 45 min
Description: W3/D2 Arms

Great. Definitely moving up in the wights with some exercises!!!

Theodore

Clay McKeel

Ian Horn

Arms/abs still feeling it on week three. The resistance curls to failure have been my favorite!

Steven

Started off great, rep range was a little too easy bout midway so I ended up adding in drop set the last set off the exercises with ending weight amd starting weight. Otherwise great have a good arm up

Michael

Patrick Michaud

Week three arms was a great workout. Eating all that protein helped me increase my weights!

James Nowotny

Ed McCready

Mike

Derren

Kevin Green

Dustin Flanary

Those rotational core exercises are tough

Andrew

Crazy arm pump but those rotational leg kicks are the worst! Thanks Magnus for another awesome workout!

Chris Cecile

Workout was great. In your YouTube video you mentioned that Alexander did not like the cutting phase. Is that the same cut program you have on the app or was his specialized for the movie?

Bradley

great way to start the week!! keep pushing and inspiring💪💯💯

Hard, so tired today. I guess I slept badly. 😳

Melinda

First workout back after being sick so it was a tough one

Tyler Duncan

Yvonne

Mika Terrell

I can hear Freya calling my name 💪🔥

Marie

Beautiful workout ⛈ I can hear the Norse Gods screaming.

James

Keegan

David

Filipe Patrocínio

Billy

Doriemm

Leigh Searles

Good workout but that final core movement for guys 6’4 is unwieldy 
Did 3x10 on sled after ..much pain

Justin Press

Another great workout Magnus! Love the band and dumbbell workouts and the rotational twist with a kick. Feeling the burn.

Kimberly Kennedy

Brook Munro

“Odin’s Raven are my arms pumped!!”

Adam

Arm blaster in the books. Love the feeling after this big arm session today 💪💪

Hayden

Jenn Daniel

Workout got delayed until late tonight, didnt wanna do it but done! Glad I did.

Mark

Sean

Regan Krager

Jamal

It felt like my triceps want rip my skin up and flee. Wonderful.

Andreas Bäckström

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

W3/D2 Arms

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