Name: Playbook - Magnus Lygdback - W3/D4 Arms & outside shoulders
Uploaded: 2023-01-02T04:13:42.074Z
Duration: 50 min
Description: W3/D4 Arms & outside shoulders

Alejandro

Donald Lozon

Gary Rankin

Edward

Clément

Shane

David Skuppin

Anthony

Arm day is my favorite day 😊🔥💪!!!

Willard

Chris

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

Jaybird19

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

Great workout. Added forearm curls to the hollow hold set.

Pontus Starck

Josiah

Perla

Doug

Ngahiriwa Rauhina

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

Love the program. Just started Batman.  Can’t wait to see the results

James Reyes

Added a 4th set to the first first 2 exercises and incorporated a a booty band warm up. Loved the Box Jumps 📦

W1/D1 Legs

Very nice. I pushed myself with each set to see where I’m at. Really impressed.

Antonio

Norman

W1/D2 Chest

Sami

That abdominal superset really killed at the end 🥴

Miguel

W1/D3 Back & backside shoulder

Faisal Patel

Cristina

W1/D4 Arms & outside shoulders

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Tommy

W1/D5 Cardio & legs

Brad

Mike

Clap push ups were a challenge.. something to look forward to conquer.

W2/D1 Chest

Wendlin

WonderWoman

W2/D2 Back & backside shoulder

Good use of combo sets. Really pushes it!

W2/D3 Arms & outside shoulders

Carlos

Subbed hack squats for the leg press, so my glutes are toast

W2/D4 Legs

I would rather do 100 pushups than run for 20 minutes. Today, I got to do both. I misinterpreted the one arm ball presses and did hand-on-medicine ball pushups. So 64 of those, then my burnouts. Fun workout...

W2/D5 Cardio & upper body

W3/D1 Legs

DOA 10/10 definitely earnt the protein smoothie

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

W3/D3 Back & backside shoulder

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Daniel

W4/D1 Chest

Good back workout hitting the majors areas.

Matt

W4/D2 Back & backside shoulder

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W3/D4 Arms & outside shoulders

Community

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