Name: Playbook - Magnus Lygdback - W3/D4 Arms & outside shoulders
Uploaded: 2023-10-09T14:34:39.195Z
Duration: 50 min
Description: W3/D4 Arms & outside shoulders

Paul

Jesse

Bart

Marc

Going to struggle to lift my coffee tomorrow morning.

Darren

I replaced the traditional lat raise for a three sided lat raise with a goal of completing 8 reps 3 sets. This was absolute torture but for the Dark Knight I'm sure it would have just been a warm up lol.

Jaybird19

Alejandro Perrino

Donald Lozon

Gary Rankin

Edward

Clément

Shane

David Skuppin

Anthony

Arm day is my favorite day 😊🔥💪!!!

Willard

Chris Cecile

Let's G👊👊👊!! Have a Greatest day!!

Ingrid

Mathias

Joakim

Fredy Soriano

Caleb Hundelt

Arian Faria

Loved the concentration on weights today!

Jason

Jeppe

Melinda

Christer Madsen

Good workout! Worked in slow tension reps 4-1-1 for all. Killer burn. Also added partial lateral raises to shoulder raises for a circuit set.

Brandon Sislow

Awsome 💪🏻 Hollow hold känns lätt efter alla gånger med stir the pot 😍

Best Arm session brother
I supersetted at the end with the Hollow Hold.
30 second walk on treadmill
30 second sprint treadmill 
30 second Hollow Hold x 4

Cliff

Christine

I love getting stronger arms! Should I do less reps and heavier weights if I want to bulk?

Charlie Micames

Quick question: I don’t have a fan bike @ home. I usually substitute it with my concept2 rower. Is that an adequate sibstitute? Is there a better sub? Or do you recommend getting a fan bike for my home gym?

Thanks.

C Y M

Did lesser weights and higher reps today, now iam bigger

Andreas Bäckström

Troels

Really strong last session! Shame I only did 4 this week but I’ll end week 4 on a high!

Max Wood

The sheer amount of volume this week is killer

Chriss

Last tough workout this week and then we are on the final week of Batman training.

- Start slow and gradually pick up pace towards the end

Airdyne bike (slow)

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

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

- Feet close together 
- Straight back, don't rock 
- Elbows tight by your side 
-  Accelerate to the top of rep, release slowly

Barbell bicep curl

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

Cable tricep pull down

- Feet together and tight posture 
- Accelerate up slightly above shoulder line
- Slowly lower weights

Dumbbell side shoulder raise

- Legs up between 6-12 inches from floor
- Shoulder blades lifted off the ground

Hollow hold

W3/D4 Arms & outside shoulders

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

Evo Evanov

Tommy

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Gautier

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Mike

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W2/D4 Legs

Stefan

W2/D5 Cardio & upper body

W3/D1 Legs

Definitely wasn’t doing dragonflies 100% correctly! Holy…..!

W3/D2 Chest & shoulders

W3/D3 Back & backside shoulder

It’s been great using your program all these years, Magnus. Your workouts started my love and dedication for the gym, & now I’m moving on to a power lifting program. I wanted to express my gratitude before my subscription ends. Thank you for everything. - Rhiannon

Rhiannon

W3/D5 Cardio, back, backside shoulders

W4/D1 Chest

This proud chonky donk got to 7 mph on the treadmill LFG

W4/D2 Back & backside shoulder

How am I supposed to type tomorrow with these spaghetti arms? GETN SWOLL

W4/D3 Arms & outside shoulders

Efter lite mer än en månad uppehåll är det väldigt skönt att vara tillbaka i gymmet 😀👍

W3/D4 Arms & outside shoulders

Community

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