Name: Playbook - Magnus Lygdback - W3/D3
Uploaded: 2023-10-09T14:34:38.781Z
Duration: 60 min
Description: W3/D3

Kristen

Cload

Petra

Austen

Shane

Willard

Brandon

Rebecca

Caleb York

Äntligen tillbaka efter en ihållande förskylning 😀

Martin Grönwall

Jordan

Marc

This one is always exhausting, but the pump is real.

Marek

Donaciano Rocha III

Data

Melinda

Mathias

Sweaty. Did heavier weights than last week!

Congratulations to those that have made it half way!! I have increased the weights a bit this week

Johno

Great job everyone for making it this far! Let's keep it up! : D

Stéphanie

January mojo is playing hard to get but getting there slowly but surely

Mark

Yvonne

I think the calorie deficit is starting to really take effect this week. Made the usual subs but started sweating early and had to really work to keep the pace.

Wendlin Jonas

Great workout! Upped the weight on almost all my workouts and really felt great at the end!

Charlie Micames

Sahar Whitley

Paul

Sofia

Emmelie

You can't help but feel like a Viking once you've done a Magnus Arm Workout.

Jaybird19

Miguel

- Warmup Assault/airdyne (slow) 5min
- Airdyne sprints 90sec x3

- Alt Biceps curl 10x3 (each side)
- Tricep Skull crusher 12x3 

Superset x4
- Bicep curl cable 12x
- Tricep push down 12x
  
Triset x3
- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

Airdyne bike (slow)

Airdyne

- 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

- Bicep curl cable 12x
- Tricep push down 12x

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

Cable bicep curl - straight bar

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep pushdown straight bar

Superset

- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

- Lean forward slightly 
- Elbows tucked by your head
- Push forward over head with rope
- Squeeze tricep at the top
- Release slower

Cable tricep extension

Dumbbell lateral raise

Side plank

Triset

W3/D3

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

Brent

Not so hard as the cut program but still nice

Pedro pablo

W1/D5

Simon Öhlund

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

W3/D3

Community

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