Name: Playbook - Magnus Lygdback - W4/D5: Arms + Core
Uploaded: 2023-10-09T14:34:39.228Z
Duration: 50 min
Description: W4/D5: Arms + Core

Melinda

Amman

Connie Dale

Dollie

Yvonne

Matt

Anthony

Shane

matt

I love arm day 🥰, feeling pumped up 🔥💪🏋️!!!

Willard

Kellen Riley

Mika Terrell

Jeppe

Gary Rankin

Great workout. Finished with a burnout AMRAP. Thanks Magnus!

Rhiannon

Great workout 💪💪💪 thanks!! Have a great holidays ❤️

Dimitar

Natasha

Awesome pump brother, love training arms 💪

Jaybird19

Andreas Bäckström

Finished Batman, resuming where I left off with Beast. What should I do next? Thanks Magnus!

5 deadmill sprints Magnus, have some mercy 😂 But did them obbediently of course, and arms well done too 💪

Charlotte

Christine

Kristina Tan

Felt the burn this week!!🥵 Thanks!😎 Have a good weekend 😀🤙🏻

Dean

Chris Pittner

I can feel the greatest time pf my life coming

Fábio Abilel de Melo

Rocco

Matt Broad

Janelle

Beautiful workout!.

Please Magnus, check out my bodytransform from the Tarzan and Beast program on my instagram.

This playbook app made me feel so more motivated than ever with my training.
Thank you Magnus 🙏🏻🔥

Christopher

Amazing! I’ve got abs for the first time in years!

Nico DeMarzo

Zach

Feeling a tad discouraged today. Can’t lift as well as before.

Gabriel Gurrola

Mario

Scott Allison

Pushed myself through heavier weights, getting stronger!!! 💪🏽 Thank you!

Priscilla

Hi mate, have loved your workouts. Very structured which is what I needed. Still having trouble with the rotational leg kicks and my arms giving way.

Aj White

Stefon

Power to the guns! ;) what’s next? Same program but with more weight or better to switch to e.g. “Action here”?

Maurits van Dijk

Dude getting bigger and ripped!! Unbelievable I’m hooked.

Daniel

Great!!! Just one question I have 3 vertebrae‘s fused together in my lower back, and the rotational leg kicks are very difficult for me to do because I lost some range of motion. Do you have something different that I could do, that hits the same muscles?

Nicolas

Thank you for making me more and more addicted 🙏😍

Anna

Jeff

Max Wood

Omg the deadmill sprints has improved so much! I was feeling faint every time before and today i did all 5 sets without feeling ill after each one 😁✌🏻

Simon Öhlund

Nico

Dan Unitt

Last day of week 4!!! Rest day tomorrow which means you should push it a little harder today. Lets go

Treadmill warm-up + sprints

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

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

Alternating dumbbell bicep curl

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

Cable tricep extension

- 3 rounds with 60 seconds rest 
- Tight form
- Go hard and squeeze at the top of reps

- Feet shoulder width apart
- Slight bend in your knees
- Keep your elbows tight to your side
- Accelerate to the top of the rep and slowly release

Cable bicep curl - straight bar

- Leaning against bar
- Elbows tight and tucked to body (not pointing out sideways)
- Lean in so arms are slightly past 90 degrees
(Beginners stand more upright. Advanced should be more parallel)

Bodyweight skull crusher

Arm circuit

- 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 leg kicks

- Lunge meets a plank
- Go slow to get your form and pick up the pace
- 10 reps each side

Skipping Cossack

W4/D5: Arms + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

Monini Huerta

Almira

Alejandra Romero

W1/D2: Back & Shoulders + Core

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Christopher Uhey

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W4/D5: Arms + Core

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