Name: Playbook - Magnus Lygdback - W3/D3
Uploaded: 2023-01-02T14:17:28.996Z
Duration: 60 min
Description: W3/D3

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

Marek

Donaciano Rocha III

Data

Melinda

Mathias

Sweaty. Did heavier weights than last week!

Rebecca

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

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

Charlie Micames

Sahar Whitley

Faisal Patel

Paul G Bateman

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

Solid! Really nice to have the programming done for you and from a dependable source. Looking forward to the rest of the program!

John

Just finished the tomb raider. Hoping to shred on this workout.

lore

Was nice and a great workout for day one back to the gym after a 7 month break. I definitely need to work on the curtsey lunges and I could only do them assisted and without the band to stop me from falling over 🤣

W1/D1

The kicks to the side in the last one really killed my legs. Any alternative to it?

W1/D2

Anna

Fantastic arm workout! Loved it! I was able to up my weight on all! Thank you!

Michael

W1/D3

Good workout, just a little short. Added jump rope and weighted marches at the end for a little more burn.

Timothy

Ryan

W1/D4

A bit less variety than we're used to. Still good though!

Nice but a bit to short…would love an extra set of abs at the end

Hans

W1/D5

Jordan

Marc

W2/D1

W2/D2

I loke how pumped my arms are after this workout.

Pranay Sinha

W2/D3

I had to replace leg press with barbell squat, but it's still a great leg workout!

Anybody who did every rep of this workout has legs of steel. Proud of you all!

W2/D4

W2/D5

W3/D1

It becomes easier and easier for me 💪 super happy

Marieta Tisheva

Brandon

W3/D2

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

W3/D4

Loving it!!! 💪🏼💪🏼💪🏼💪🏼

Saul

W3/D5

Just as I thought it was easier, we a 24degree day here

Those dragon kicks... it's REALLY tough to do all of em without recruiting my lower back!! When I hit that point, the Pilates short spine massage is a great way to address the abs without straining my lumbar region 😊

W4/D1

Love this workout program! Feeling it everyday!!

Matthew Lawless

W4/D2

Went well... Tired in my arms and shoulders now 💪🏼

W4/D3

Great workout. Fun, felt strong today and upped the weights and reps.

Took two days off because of my schedule this week, so this was a good re-entry point. Definitely got the blood pumping.

W4/D4

Good end to the week!! Back at it tomorrow

Ending/Starting the week strong here. Pushed the pull-ups and push-ups a lot farther this week. Fought through the fatigue and felt a lot more confident in the pot-stirrers

Ingrid

W4/D5

Charlotte

W5/D1

Not my favourite workout. No airdyne bike today. Did some rowing. Also had to rearrange the order due to some renovation in the gym.
Upped the weights on some of the excersices. 🙌🏼

W5/D2

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

W5/D3

Christer Holmin 

Into the last week!!! I found it had gotten easier to do but progressively more challenging!!

This has become a welcome addition to my Friday routine. Short and sweet, juices the glutes, and sends me out into the weekend feeling better.

W3/D3

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