Name: Playbook - Magnus Lygdback - W3/D3 HIIT + arms
Uploaded: 2023-01-02T04:13:42.218Z
Duration: 45 min
Description: W3/D3 HIIT + arms

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

Willard

Batsheva

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

Rebecca

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 Searles

Deniz

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

Ally

Jacki

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

Love it! I’m getting stronger, and more toned!!

Anita

Laura

Anna

Awesome, my biceps and abs are dying 😂🥳

Åsta Kristin Janøy

* 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

It was going well until those windmills 😩😩

Paula

First work out - it wasn’t as hard as I thought it would (which was a good thing) be but felt each of the workouts really targeted. Excited for the rest!

Barbie

That was so tough!! But so good I’m shaking

Vera Naudé

W1/D1 Cardio + legs

Nicol

Amazing. Trying to find my motivation and routine again!

Amanda

W1/D2 Back + chest + core

Sabrina

Claris

Whitney

W1/D3 HIIT + arms

Marta

hannah

W1/D4 HIIT + legs + core

Paola

Destiny

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

W1/D5 Chest + back + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

Jeanette

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

Danielle

W2/D2 Back + chest + core

W2/D3 HIIT + arms

Leia

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Regina

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

Dani Smith

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W3/D3 HIIT + arms

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