Name: Playbook - Magnus Lygdback - W4/D1 Arms
Uploaded: 2023-01-02T04:13:42.000Z
Duration: 45 min
Description: W4/D1 Arms

Alejandro

Alexis

What can I say? Another great workout 😇

Adam

Juan Pablo Lea Plaza Soruco

Marek

The plank with rotakicks my butt every time

Steve

Sara

Michael

Even though i felt like crap going in. By the end of it i got a great workout and felt way better.

Charles

Alex

Connie Dale

Martin Grönwall

Awesome arm blaster! Great way to start the week! Thanks Magnus!

Chris

Noticing some results. The kind that makes you go shopping for clothes that fit. 👍

Dollie Darko

Faith

Holy crap I can finally do the rotating kicks at the end

Merlyn

Jason

Paul G Bateman

Zach

Keith Haffner

Norman

Kuba

Alvaro

Eric

Matt

Shane

Jesse

Nikolas Souza

1st time that last core exercise without an additional pause!

Hendrik

Gavin

Jeff

Maturos

….roommate has Covid, wish me luck?! Lol

Abby Joslin

Patrik

Gary Rankin

jake

Drop sets with bands are worse than whatever that noseless dude felt when Amleth sunk his sword into his nose hole.

Trevor

Marcus

Christopher

Jeremy

Danny

Theodore

Steven

Ossi

James Nowotny

Arms like jelly! Struggled with the rotational twists tonight!! 😬👊

Ed McCready

WEEK 4
Day1 Arms

- Warm up 5-10min Jogging
Super band combo  
- Biceps curl 15x 
- Overhead tricep extension. x1round

- Alternating Bicep curls 8reps on each x3
- Skull crushers 10x4
- Ez bar bicep curl 10x3
- Tricep push downs (rope) 10x4
Superband bicep curl
- Max out with 3drops
- Go from Hard band to medium and then light. x2

- Rotating Kick trough (push up position) 20x3

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

-Loop your band over your feet holding the other end in your hands in front of you 
-Perform a bicep curl adding tension to the band through the movement
- Release in a controlled manner

Bicep curl (super band)

- Loop your band around a stationary object at roughly head height
- Begin with your back to the attachment point placing the band and hands overhead, elbows close to temples and bent to 90 degrees
- Push the band forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extension (super band)

Super band combo

- 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

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

Barbell bicep curl

Cable tricep pull down

- Loop three bands under your feet of varying tensions ( heavy , medium,  lightest)
-Perform bicep curls with the hardest band first 
-Perform bicep curls at medium tension
-Perform bicep curls at lightest tension

Bicep curl drop set ( super band)

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational twist with  leg kicks

W4/D1 Arms

Here we go. Out of shape but here I am finished day 1.

Eileen

Love these workouts they really have the proper intensity and are deceptively challenging

Rachel

W1/D1 Legs

Connor

Luka Stef

W1/D2 Chest

Genifer

Grahame

W1/D3 Back

Haven’t felt this confident in a long time

Brent

W1/D4 Arms

When we do the drop sets, do we need to increase the weight or drop the weight? Thanks for another great workout!!!! 💪👌

Milena Deneno

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

W1/D5 Legs

Shrey

W2/D1 Chest

W2/D2 Back

Tyler

Clément

W2/D3 Arms

Threw in sissy squats on hack squat. Legs are tight!

Myles

Geomonster06

W2/D4 Legs

E LLM me l mmmm

W2/D5 Chest

Best workout i had since the start of this program. Pumped

Clinton Stallard

W3/D1 Back

Awesome, looking forward to the next one!

W3/D2 Arms

Can't walk properly, and it's à good thing.. 😜

I think it's the first time I wasn't absolutely destroyed by the last exercise. Progress!

W3/D3 Legs

Finally the dragon kicks are starting to feel easier after 9 weeks

Wes Willgrubs

W3/D4 Chest

W3/D5 Back

Stir the pot is very hard for me, but the workout is great.

W4/D2 Legs

W4/D3 Chest

W4/D4 Back

W4/D5 Arms

Even harder visiting at 1 km elevation, lol. I am so grateful for this programming.

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Kellen Riley

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

W5/D4 Arms

Buzz

W5/D5 Legs

Like this very much, but it feels a bit boring. That’s on me, just like variety. 💪🏼

Shay

The bottom under press has gotten way better and im feeling yoked

W6/D1 Chest

Always a good day in the gym with these workouts!

W6/D2 Back

Great burn, I can't straighten my arm fully I'm so pumped haha.

Really good workout. The reps for failure at the end are the “cherry on top!”

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

W6/D4 Legs

After finishing the program I can sum up: I've lost total 8kg of mass over 6 weeks, at the same time I was gaining 600-700g of muscle mass per week (at least over past 3 weeks). So in total I've lost circa 12kg of fat and gained 4kg of muscles. Awesome result!

W4/D1 Arms

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