Name: Playbook - Magnus Lygdback - W3/Day19: HIIT + Arms
Uploaded: 2023-10-09T14:34:39.215Z
Duration: 45 min
Description: W3/Day19: HIIT + Arms

Simon

Anthony

Johno

Alexis

Willard

Michael Eden Olsson

Brandon

Danny Strauss

Loving this block. Will be moving to Northman next so excited to see how they compare

Michael

Jacinto

Just come back from covid… hard at first but managed it.

Pulled back a bit so swap days around. A bit if movement has helped loosen it up for back tomorrow. 👊🏻

Mark

Jake

Matthias

James Nowotny

That core bit at the end - killer. Arms fee gear after that session

Paul Lally

Doing 8 sets of 1 min instead on assault bike at the moment instead of 2 mins as my cardiovascular system hasn't quite gotten back to normal after pericarditis diagnosis last year. On the alternate bicep curl my weights have went from 10kg to 12.5kg for 4x16 reps. Over the moon with this improvement.

Steven

Årets sista träning. Gott nytt år på dig och familjen 😀🎉🎆

Martin Grönwall

Wk 3 tarzan! Ready for the new challenge next week

Leigh

I tried to progress to 20lbs for the skull crushers but could only go 3 sets. Is that good?

Charlie Micames

Pick up a notch on the weights. Nu är jag svullen.

Andreas Bäckström

Maurizio

Kristina Tan

Support has to answer feedback from customers. In this session when you are in video mode, when you click on the specific exercise, the start button down on the left is missing. Its only the rest button on the top right.

Morten Hatlevik

The assault bakes feels like forever, takes about 20 min. The rest is awesome 💪🏻

Simon Öhlund

Christer Madsen

I’ve seen a lot of progress the last two weeks!

Christine

Amazing. QQ: I’m following the workouts but resting for 1 day after every 3. Is that ok or will doing 4 days on and 2 off make a difference?

Andrea Wolf

Tufft idag, men samtidigt roligt 😀💪.

William Carter

Very good workout today with your program!

Hayden

Eduardo

Riley Sebby

Today was hard but I know that tomorrow is going to be harder

Fredrik

Christer Andersson

Michael Erichsen

Matthew Lewis

Caleb

Rodolfo Bello

Some sort of speed or weight guide ... difficult to ascertain how fast HIIT and or how heavy to go. I take notes 📝

Stop asking me how my workout was. Stop asking me to share my workout.

Marc

Nice! Windshield wipers are better to get rid of rain!

Kevin Ohaver

Windshield wipers are coming along! So proud of my progress on this move!

Michael Payton

Getting stronger every week! Thank you again for your support !!

Alex

Coming up on the back of week 3. Hope you are making great progress and loving the program. Please ask me questions and tag me in your progress pics!

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W3/Day19: HIIT + Arms

Now I’m understand how Alexander got those abs🙌🏻🥵🥵🥵🥵

Max Seppälä

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

Amman

W1/Day1: Cardio HIIT + Legs + Core

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Kirill

Really good workout and painful. The last shoulder superset was vicious

Mathias

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

Eric

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Aoife Clarke

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

Today was a real killer can’t lift my arms anymore basically crawling home

W2/Day13: Back + Outside Shoulders + Back side shoulder

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

Stefan

W2/Day14: HIIT + Arms

Fantastic leg day. Went lighter to help recover for long distances

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

Carl Carlsson

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

W3/Day18: Back + Outside Shoulders + Back side shoulder

A really hot day to do this but feels good after!!

W3/Day21: Cardio HIIT + Legs + Core

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Fabian

Wish Tarzan workout continued after 28 days… Please 🙏🏼

Patrick

W4/Day23: Back + Outside Shoulders + Back side shoulder

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W3/Day19: HIIT + Arms

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