Name: Playbook - Magnus Lygdback - W4/D3 Arms & outside shoulders
Uploaded: 2023-01-02T04:13:42.130Z
Duration: 50 min
Description: W4/D3 Arms & outside shoulders

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 Searles

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

Really hard. Not sure if i could drove home 😆

Jason

Christer Madsen

Jeppe

Gary Rankin

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 Rotondi

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

Eduardo

Jesse

Hayden

💪🏻💀😅 not gonna use my arms anymore today... or tomorrow.

Michael Erichsen

Finishing up the Batman with at home variations for some of the workouts. Will start the actual at home program next! Thank you Magnus!

Rhiannon

Chris Pittner

kevin

This arm workout is demanding but it will also pump so much blood into your arms so that you won’t be able to put your jacket on👏💪👍👊🔥🔥🔥

Jonas

Gilda

Benito

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

Love the program. Just started Batman.  Can’t wait to see the results

James Reyes

Added a 4th set to the first first 2 exercises and incorporated a a booty band warm up. Loved the Box Jumps 📦

W1/D1 Legs

Very nice. I pushed myself with each set to see where I’m at. Really impressed.

Antonio

Norman

W1/D2 Chest

Sami

That abdominal superset really killed at the end 🥴

Miguel

W1/D3 Back & backside shoulder

Faisal Patel

Cristina

W1/D4 Arms & outside shoulders

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Tommy

W1/D5 Cardio & legs

Brad

Mike

Clap push ups were a challenge.. something to look forward to conquer.

W2/D1 Chest

Wendlin

WonderWoman

W2/D2 Back & backside shoulder

Good use of combo sets. Really pushes it!

W2/D3 Arms & outside shoulders

Carlos

Subbed hack squats for the leg press, so my glutes are toast

W2/D4 Legs

I would rather do 100 pushups than run for 20 minutes. Today, I got to do both. I misinterpreted the one arm ball presses and did hand-on-medicine ball pushups. So 64 of those, then my burnouts. Fun workout...

W2/D5 Cardio & upper body

Alejandro

W3/D1 Legs

DOA 10/10 definitely earnt the protein smoothie

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

W3/D3 Back & backside shoulder

I replaced the traditional lat raise for a three sided lat raise with a goal of completing 8 reps 3 sets. This was absolute torture but for the Dark Knight I'm sure it would have just been a warm up lol.

Donald Lozon

W3/D4 Arms & outside shoulders

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Daniel

W4/D1 Chest

Good back workout hitting the majors areas.

W4/D2 Back & backside shoulder

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W4/D3 Arms & outside shoulders

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