Name: Playbook - Magnus Lygdback - W4/D4 Cut - Arms + Outside Delts
Uploaded: 2023-10-09T14:34:39.255Z
Duration: 45 min
Description: W4/D4 Cut - Arms + Outside Delts

Bryan

Fagner

Gary Rankin

Michael Eden Olsson

Surprising!! This week it was like, suddenly, my body can lift much more weight!

Pedro pablo

Willard

At the home stretch....have loved this plan! Thank you!

Keith Haffner

Mathias

Michael

Enjoy the workout,can see and feel the difference. I just may continue it for awhile

Robert

Elias

Yay!!!! That was great❣️❣️❣️❣️

Ally

31961Scott!

Ingrid

Fifth set was a killer but what a great workout!!

James Nowotny

Weights are way up. Great workout. Time to proceed with the mobility exercises

Luis

💪🐶🤝🐶🤙💬💯
  🦵 \_ 🦵\_

Ohad

Really felt like quitting today but persevered!!🔥

Isabella

What do you do when you are done with these 4 weeks😥 Do you then start over from week 1?🧚🏻🌟

Rosa

Mike

Natasha

One more training to hitting rewind button so I can begin again this workout 💪💪💪

Dimitar

Camila

Susan

Charlotte

Great! Felt very strong in my arms today, at least biceps. 💪🏻😃

Melinda

Alicia

phoebe

My arms are so soree! Maybe it was due to the windsurfing practice yesterday but I'm glad to end the cut program on a high note!

Charlie Micames

Keegan

This was always the workout that felt the hardest but I’m so glad to put the work in cause now, it’s the most proud I’m of myself once done/crushed lol

Jenn

I’m sad we’re ending this, but great workout.

Regan Krager

Why’d you have to increase the core exercises?  That was painful, but felt good afterward. Thanks

Cache

Data

Jamal Antonio Umanzor Duron

That was insane! That core finisher was soo intense!

Marie

Me and my sister had a good time. I was laughing and she whining during the session.

Andreas Bäckström

Nearly there,  trying to increase those weights

Leigh

Last arm sesh for the cut challenge, so many emotions right now.

Jaybird19

I was almost dead at the end of those planks! 🥵😍

Fernanda

LisaMarie

My biceps are burniing! I love bigger arms though!🔥💪🏽

- Airdyne bike
- Treadmill sprint

- Close grip barbell bench press

- Barbell bicep curl 

Circuit: 
- Cable bicep curl
- Dumbbell skull crusher
- Dumbbell side shoulder raises

Superset: 
- Alternating dumbbell bicep curl 
- Cable tricep extension

Core: 
- Rotational switch blade
- Side plank

Airdyne bike (slow)

Airdyne

- Lay flat back against a flat bench
- Keep arms straight out in front of your shoulders
- Lower bar to chest and press back up

Close grip barbell bench press

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

Barbell 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

- 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

Dumbbell side shoulder raise

Circuit

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

* 10 reps each arm

Alternating dumbbell bicep curl (10 each arm)

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

Superset

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W4/D4 Cut - Arms + Outside Delts

Kyle

Start of the first day. 
Feeling good with it

Stefan

Tomas Hennerfors

W1/D1 Cut - Legs

Kirk Skinner

It was really great. First training since a long time…feels great!!

Jonas

W1/D2 Cut - Chest

These are effectively tough workouts when done to the “T”.

Artur

Reda Ait Salah

W1/D3 Cut - Back & rear delt

For the gym, it would be nice to combine the superset with exercises that I can do at the same equipment. It is almost impossible to go back and forth between two different machines at the opposite end of the gym.

Terri

The skull crushers was confusing. The description says 90 degree angle but in the video magnus goes beyond 90 degrees by going beyond his head

Donald Cochran

W1/D4 Cut - Arms + Outside Delts

Bogdan

Joisce

W1/D5 Cut - Cardio

Good workout again ! Felt easier than last time, but still good!

Injury kept me from finishing today but will make sure I do it all next time

Johno

W2/D1 Cut - Legs

Simon

Greg

W2/D2 Cut - Chest

Juan

Shai Malka

W2/D3 Cut - Back & rear delt

W2/D4 Cut - Arms + Outside Delts

I had to put some rowing and some elliptical in there as power walking side is not the best for me.

30min mechanical tread mill, 15min dynebike, 15rowing.. sweat amount is unbelievable

Miikka

Did an hour at the dog park walking 3miles in snow/14degree weather and moved kitchen cabinets for an hour. Calling it good!

W4/D4 Cut - Arms + Outside Delts

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