Name: Playbook - Magnus Lygdback - W4/D3 Arms & outside shoulders
Uploaded: 2023-10-09T14:34:39.246Z
Duration: 50 min
Description: W4/D3 Arms & outside shoulders

How am I supposed to type tomorrow with these spaghetti arms? GETN SWOLL

Mark

Jesse

Gary Rankin

Gautier

Great workout thank you Magnus. Seeing the changes in the strength progression and my deportment. 3cm taller from these workouts. Cheers from Tokyo

James

Alejandro Perrino

Such a consistent and effective arm workout!

Edward

matt

Shane

I love the duration and intensity of these workouts. They work great with my busy schedule and I’ve finished Northman and beast. I need a new superhero workout ASAP please

Brandon

Leigh

Anthony

great workout!!! keep pushing beyond your limits!!!😤😤🔥

Steven

Willard

John

Never Give Up have a Extraordinary Day!💯🙌🎯🚀

Awesome arm blaster workout! Thanks Magnus

Chris Cecile

Really hard. Not sure if i could drove home 😆

Jason

Christer Madsen

Jeppe

Melinda

My arms are fried brother. For the single arm shoulder raise I had the cable running behind my body instead of the front and wow it was bloody hard but very effective.

Jaybird19

Went too hard on the biceps. But got to feel the burn to get those big arms!💪🏽

Charlie Micames

Christine

Regan Krager

It was fun. Did little extra weight on the last sets.

Andreas Bäckström

Didn’t do it all. Didn’t have the best of days! Try be strong tomorrow.

Valentin ALEK

The volume on the last 3 supersets were insane!! But at this point of the program I’m feeling more confident in myself and in pushing myself. Really happy with the progress on my arms in just a month

Chriss

Really strong session!! Best one yet. Onto tomorrow

Jesper

6 weeks in this program and it's still kicking my ass 😎😁

Kosmas

Doug

Ngahiriwa Rauhina

Ok, 1x Beast, 2x Batman...what do you recommend for the next cycle?

Shawn

Decided to get a personal trainer for a couple of months to see if I could gain more muscle. As soon as I finished all of my sessions I came right back to this program. You have created some amazing programs. Thank you for sharing them.

Tbbmills

Find myself trying to figure out how many reps on each side when the exercise is one side, then the other.

Andrew Hill

Rocco

Killer ! I can feel the last week . Feeling better by the week 💪🏻

Eduardo

Hayden

Almost through the final week. Stay strong.

- Start slow and gradually pick up pace towards the end

Airdyne bike (or standard stationary bike)

- Treadmill turned off 
- Push to band to get momentum going

Deadmill sprints

- Use a barbell to perform bicep curls
- Elbows tight by your side 
- Accelerate up, slowly lower the bar back down

Barbell Bicep Curls

- Stay in control
- Extend the dumbbell past your head
- Squeeze for a moment at the top of the rep

Dumbbell skull crushers

This circuit is going to challenge your biceps. Moderately heavy dumbbell curls right into cable straight bar curl for 3 rounds (increase the weight and reduce rest time if you want more difficulty)

( 8 reps each arm) 
- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

Bicep burner circuit

3 rounds, reduce the rest time as you get more comfortable

- Reach back overhead for ropes
- Slowly extend forward in front of your face
- Slowly bring ropes back to start

Cable forward extensions

- Feet shoulder width a part
- Slight bend in arm
- Drive cable up, slightly above shoulder line 
- Release slowly to hip

Cable side shoulder raise

Tri & shoulder circuit

3 rounds. Push yourself to reduce the rest time between rounds!

- Keep your head up 
- Tap each ankle in a controlled pace

The Penguin (oblique ankle touches)

- Get tight alignment from forearm to feet 
- Opposite hand in the air for balance 
- Lower and drive hip up

Side plank

Core superset

W4/D3 Arms & outside shoulders

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

Evo Evanov

Tommy

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

Paul

W1/D3 Back & backside shoulder

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Mike

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W4/D3 Arms & outside shoulders

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