Name: Playbook - Magnus Lygdback - W3/D3 Arms, Outside Shoulders & Core
Uploaded: 2023-10-09T14:34:39.186Z
Duration: 50 min
Description: W3/D3 Arms, Outside Shoulders & Core

Those stability ball passes hurt- but worth if

Wonder woman

Linda Petersson

Deadmill today again. 🥵
Heavy core excersice, my ball was too big. 🤔

Melinda

My hate for dead mills is growing exponentially

Tina

Jeanette

Amazing Sunday workout to end the week 💪🏻

Sofia

This one really wore me out lol 😂🔥💪😊!!!!

Willard

Jeremy

Been off it for a week…..jumped back in and killed it! Thank you!

Jojo

Jesse

Sara

I am extremely exhausted today but I am thankful I made it to the gym to keep my pace going. Your workouts are extremely motivating!! 

Thank you Magnus!!

Kendi

Thanks for making this quality of workouts accessible for us normal folk. Always feel better after one of your programmes !!

Sham

Leigh

R2 Notes: cycling instead of tread; 20s, 35/40, 15s10s

Bethany

Stefano

Today was my birthday workout, and this is one of the best workouts yet!

Cecilia  Knight

Rick Sullivan

Kristina Tan

Katherine

Regan Krager

Mila

Perfekt effektivt pass för att avsluta året! 🙌 Avrundar 2020 mycket starkare, lättare och med mycket hälsosammare vanor tack vare all inspiration och kunskap du delar med dig av! 🧡

Charlotte

Rocco

🤘🏼👊🏼💪🏼💪🏼💪🏼💪🏼

Anna

Geraldine

In my third week and feeling fantastic! 💪🏼

Amanda schiavo

I’ve been substituting spin-bike sprints and stair stepper sprints in combination with rope skipping for the treadmill sprints due to an ankle injury! I hope that’s okay! If you have any ideas on more intense substitutes, I’m all ears! 💪🏻

Rachael Costello

Carmen

Nenne

Daniel

Jacquie Schmidt

Salwa

Felt good on biceps.::did 20lbs on last set. 15 with skull crushers but couldn’t do 15 reps at that weight. Could really feel 30 sec rest on shoulders! Whew!!

Laura

Joaquin

Felicia

Mid-week grind. You should aim for a rest day after today if you haven't taken one yet this week 

Same drill as Monday. Rest time is decreased to 30 seconds

Simple 5 minute warm-up on treadmill. Jog and start to get the heart rate going. Sprints coming next!

Treadmill jog

- You can do normal sprints as well
- Turn off the treadmill and push against it to get the machine going 
- Aim to go for 60 seconds

Deadmill sprints

- 8 reps on each side 16 total
- Try not to swing your arm 
- Rotate dumbbell at top of rep

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

Dumbbell skull crushers

Perform 12 reps of each exercise with minimal rest between each exercise.  Then rest 60 seconds between each set.

Cable bicep curl - straight bar

- Elbows close to your side 
- Accelerate down, slow release back up

Cable tricep pull down

Arm circuit

- Dumbbells at your side
- Arms have a slight bend
- Accelerate up to just above your shoulder line
- Slowly release

Dumbbell lateral raise

Stability ball pass

W3/D3 Arms, Outside Shoulders & Core

Greys

Somewhat easier than advanced at home program

Huyen Bezverkov

Miranda

W1/D1 HIIT, Legs & Core

Rebecca

Momo

Rebeca Romo

W1/D2 Back, Chest, & Shoulders

Angela

Third day of deadmills in a row is killing me

It was amazing. I wish that you had stretching and mobility at the end of each workout

W1/D3 Arms, Outside Shoulders & Core

I didn’t have a stability ball but improvised!

Mandy

A great challenge because I hate running.

Celeste

It seems to me that all the women’s training programs have too little volume of leg exercises.

Carolina

W1/D4 Cardio, Legs & Core

Annaleis

Those sprints at the beginning are really something

W1/D5 Upper body, Arms & Core

Great workout! Those mini bands are no joke

Box jumps at the end were killer-good. Gonna feel this one tomorrow! Thank you!

Melanie

W2/D1 HIIT, Legs & Core

Terrence

Fredrika

W2/D2 Back, Chest, & Shoulders

Great, great arm workout 🔥💪🔥, love the core workout at the end also 😍🔥😊!!!!!!!

W3/D3 Arms, Outside Shoulders & Core

Community

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