Name: Playbook - Magnus Lygdback - W4/D5 Arms
Uploaded: 2023-10-09T14:34:39.245Z
Duration: 45 min
Description: W4/D5 Arms

Martin Grönwall

Wow one of the more difficult ones. Enjoyed it!

Amman

Good workout. Rep and set counts are increasing. Sneaky.

Jason

The workout was great for me & my girlfriend 😆 spending quality time 💪🏾

Brandon

Fabian

Really hard today definitely a killer don't help with the heat but feel better for doing it indeed of missing the work out.

Philip Malpass

I went lighter today but slower when lifting and I think it was better than last time 😊

Johno

Awesome, always a great workout. I have pulled back a few belt notches and can't fit some of my shirts now lol.

Clint

My shirts are getting tight around my arms again

Steve

Marek

Matt

Alexis

Charles

Zach

I don’t think I’ll be able to help with house cleaning today 😀

Brent

Great workout to finish up the week! Thanks Magnus!!!

C Cecile

Joem

François

Had to carry over into the following week because of a CrossFit event I completed last week, but glad to be back on track!

Maria Ancho

Another solid week in the bag …. Glad I don’t have to row a boat back home or anything.

Aaron Echegaray

Paul

Another great workout. Arms are done for the day!

Was hitting the weights way harder today, feeling great 😊 💪!!!

Willard

Veronica

Shane

Norman

Alvaro

First time I was able to do all of the rotational kicks!

David Skuppin

Eric

Henrik

Jesse

Hendrik

Jay Lomas

Robert

Second session with 2x curl biceps in a week is quite hard

Gaetan

Bad eating over the weekend is this a hard day

Jeremy

Danny

Had to start the week with arms becaus I couldn’t end last week with that. But anyway great arm day as always! 🔥

Ossi

Psyched to head into week 5. Who knew that super bands to failure would kick so much rear end …

Tommy

The last workout is an absolute filthy finisher

Julian

James Nowotny

tw_becca

Ed McCready

Matthew Lawless

Day5 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
- double dumbbell biceps curl 10x3
- Tricep push downs, Straight bar 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

Dumbbell skull crushers

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell bicep curl (back flat)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep pushdown straight bar

- 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/D5 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

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

Stefan Franzén Hartzell

I had no idea my legs were that strong. I kept adding weight to the leg press thinking I would hit failure around 300. The machine only has 400 lbs and I maxed it out for 12 reps without gassing. So I need to reassess my own strength, I guess. Point is, don't underestimate yourself. Chances are you can do a lot more than you think! Push your limits **SAFELY** and you might be surprised at what you can do. This was a short but very effective leg day. The Skater smoked me, never did that one before! Feeling great and can't wait for tomorrow!

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/D5 Arms

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