Name: Playbook - Magnus Lygdback - W3/D3 HIIT + arms
Uploaded: 2023-10-09T14:34:39.144Z
Duration: 45 min
Description: W3/D3 HIIT + arms

I could see that I was more stronger, those hollow hold nailed it!

MegaGirl611

Rebecca

Rosa

Feels so good to be able to lift heavier in week three

Veronica

Mmm mmm the burn never hurt so good ❤️‍🔥

Nichole

Steve

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Willard

Aaron

Great workout! Increasing my weights on all! Thank you!

Katherine

Lisa

Great workout. I was able to go up one weight in bicep exercises, but triceps still need work. There were no cables, so I figured out an alternative using a TRX band.

Dani

Sham

🥵 after only working out 3x last week and taking a 3 day break; I was tired.

Joanna

Getting stronger….using heavier weights

Justin

Sharon Braddock

Alea Conte

Getting better at hollow holds. First two are good, third gets a bit shaky

Regan Krager

Leah Victoria

Makaila

Leigh

Deniz

It was great!!! Love you Magnus for doing this!! I’m getting results and getting stronger 💪🏼

Ally

Jacki

Tameia

Alessia

Sarai

Anuma

Allison

Iula Victória

Joshua

Getting so strong! Carried my 3 gallons of pain to my car-at once, and by myself! 💪👏👊🙏

Dominique

Great! Thanks for having this routine for us mere mortals

Missy

Christer Madsen

I feel good - training was dynamic 👍🏻

Lilla Kelemen

Charlotte

Christina

Jacquie Schmidt

Mika

It’s great! Just one question: do I need to take a rest between superset rounds or after all superset?

Roman

Victoria Rogers

I had to take a break for a couple of weeks because I was really unwell, so glad to be back at it! Feeling great!

Parys

Mila

* Warmup 
5 min assault bike

- HIIT assault bike 20 sec on/20 sec off x 6
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
  - Cable bicep curl 3 x 12
  - Tri push down 3 x 12

Superset 
  - Double bicep curl flat back 3 x 10
  - Lateral raise 3 x 12

- Hollow hold 45 sec x 3

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Full speed 
- Push your self in the 20 seconds on

HIIT Assault bike

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl ( 8 per side )

- 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 shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

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

Cable tricep pull down

Superset

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell bicep curl (back flat)

- Raise dumbbells with a slight bend at the elbow
- Raise until your reach shoulder height

Dumbbell lateral t-raise

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W3/D3 HIIT + arms

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W3/D3 HIIT + arms

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