Name: Playbook - Magnus Lygdback - W4/D1 Arms
Uploaded: 2023-10-09T14:34:39.180Z
Duration: 45 min
Description: W4/D1 Arms

Amman

Definitely a good workout. Arms are smoked.

Jason

Hayden

Phil

20 leg twist are no joke almost tapped out at 17 I had to touch a knee but I finished strong 🐯

Brandon

Fabian

First work out of the week can definitely feel my arms now. Good work out :D

Philip Malpass

Ed McCready

Love/hate the skull crushers! Always a great workout.

Jack

Arms are feeling good and with no rest day between Friday and today I feel arms improved significantly. I’m also noticing I’m feeling lighter on my feet, more able to jog/run and people are noticing the changes 😊

Johno

I can definitely tell a difference in my body from this program. My clothes are looser and tighter in the right places, and I am gaining belt notches back.

Clint

Marek

Upgrade my band curls from blue red green to green black purple. Very awesome

Steve

Shrey

Marcus

Alejandro Perrino

Alexis

What can I say? Another great workout 😇

Adam

Juan Pablo Lea Plaza Soruco

The plank with rotakicks my butt every time

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 Cecile

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

Dollie

Faith

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

Merlyn

Paul

Zach

Keith Haffner

Norman

Kuba

Alvaro

Eric

Matt

Shane

Jesse

Nikolas

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

Hendrik

Gavin

Jeff

Maturos

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

Abby Joslin

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

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

Gabe

Charlotte Kareliusson

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

Genifer

W1/D2 Chest

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

Good to be back after over a month from traning 😀👍

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W4/D1 Arms

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