Name: Playbook - Magnus Lygdback - W3/D3 Arms, Outside Shoulders & Core
Uploaded: 2023-01-02T04:13:42.244Z
Duration: 50 min
Description: W3/D3 Arms, Outside Shoulders & Core

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 Searles

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 Rotondi

🤘🏼👊🏼💪🏼💪🏼💪🏼💪🏼

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

Salmaabed@yahoo.com

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

It was hard but I’m proud of myself for completing it, as an actor myself, this program and the system on the app is so great to use! Thank you!! (I just wish the app had a better format on an iPad)

Jenny

Leg day is the best day 😊🔥🦵🏋️‍♀️!!!!

W1/D1 HIIT, Legs & Core

It’d be nice to have a place to record the amount of weight I used for each exercise. That way I would be able to look back on it every time I come back to that exercise

Eloise

W1/D2 Back, Chest, & Shoulders

Arm day is on the best days 😊🔥💪!!!

Maturos

W1/D3 Arms, Outside Shoulders & Core

This program is a favorite of mine❤️🤜🏼🤛🏼

It was so freaking hard! Don’t be fooled by the lack of heavy weights 😝

W1/D4 Cardio, Legs & Core

Whitney

Love this program, even the sprints! 😁🙌 Great way to get your stamina back on track.

W1/D5 Upper body, Arms & Core

Regan

W2/D1 HIIT, Legs & Core

W2/D2 Back, Chest, & Shoulders

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

Shauna

W2/D3 Arms, Outside Shoulders & Core

Leg day, best day 😊🔥❤️🦵!!!!!

W2/D4 Cardio, Legs & Core

Feeling great & pumped up 😊🔥😍💪!!!!!

Love this program, the sprints are tough, but these weeks have gotten my cardio level back on track and I'm starting to feel like myself again. Thanks for getting us out of the comfort zone!

W2/D5 Upper body, Arms & Core

Loving the leg and arm days 😍🔥🦵💪!!!!

W3/D1 HIIT, Legs & Core

W3/D2 Back, Chest, & Shoulders

Leg days don't feel like they have enough heavy weights for me. Lot's of ply'os and band work, but feels more like activation rather than building. Love the programme otherwise. Think I'll redo the programme but with added weight alternatives.

Nina Morson

Leg day is a wonderful day 😍🔥🦵😊!!!!!

W3/D4 Cardio, Legs & Core

Feeling the pump on this workout days 😊🔥🥵!!!

W3/D5 Upper body, Arms & Core

Getting into that awesome shape that only your programs can achieve , thank you so much Magnus!! Greetings from🇸🇪

Feeling the burn 🔥 in my legs for sure, and the burn 🔥 is so freaking good 😊 🔥🦵!!!!!

Extra reps and less rest time killed me! Had to get a few reps at the end. Great! Thank you!

W4/D1 HIIT, Legs & Core

Those additional reps are killing me! Thank you!

W4/D2 Back, Chest, & Shoulders

Arm day is the best day, feeling pumped up 😊🔥💪🥵!!!!!!

Great workout! Increase in reps is Felt thank you!

W4/D3 Arms, Outside Shoulders & Core

My legs are burning so good 😊 🔥🦵🥵!!!!!

Caro

W4/D4 Cardio, Legs & Core

Great workout routine, today was my last day of it and I’m feeling great 😊 🔥💪🦵🥵😂!!!!!!!!!!

I have officially done all the programs for woman plus the cut program! So proud of myself. I am stronger, my endurance last longer, I am dedicated and committed to this new lifestyle. I am putting myself first! Thank you Magnus!

W3/D3 Arms, Outside Shoulders & Core

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