Name: Playbook - Magnus Lygdback - W4/D1 Arms
Uploaded: 2022-05-18T13:27:11.895Z
Duration: 45 min
Description: W4/D1 Arms

Luca

Relative easing after the bigger muscle group days - I’m feeling it all over. Love the arms session, did it outdoors in the sun for the win! 😄💪

Paul Lally

Sara

Finally feeling stronger again 🥰 loved today's workout 😎

Charlotte

Melinda

Andrew

Brandon

Bradley

Nathan

Josh

Natasha

Simon

Those rotational kicks after arms is pure torture!!!! 🔥🔥🔥🔥

Mika Terrell

Tyler Duncan

Yvonne

James

David

Keegan

Filipe Patrocínio

Billy

Marie

Christian

Leigh Searles

Did a lot of cardio before, not the best idea lol I am poooooched for the day

Jenn Daniel

phoebe

Another fantastic workout Magnus! Love the rotational twist with leg kicks workout. Loved the workout with the bands and the dumbbells. My body is feeling so much stronger after every workout.

Kimberly Kennedy

Mark

Sean

Adam

Regan Krager

The Bicep curls with band till failure, I really felt the Bicep working out

Jamal

Arm day done! 
Starting off the workout with the bands is one fantastic way to get going with the workout ahead 💪

Hayden

Great arm workout- seeing results in strength.

Good thing I'm not carrying shopping today... My arms are trembling 🔥🥵

Sofia

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

W4/D1 Arms

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