Name: Playbook - Magnus Lygdback - W4/D5 Arms
Uploaded: 2022-05-18T13:27:11.913Z
Duration: 45 min
Description: W4/D5 Arms

Another awesome workout! Great way to finish off the week. Looking forward to week 5!

Chris Cecile

Antonio

Josh

Mika Terrell

Getting stronger every week, loving it! Good pain 🔥💪

Marie

Keegan

James

Filipe Patrocínio

Awesome, really seeing’s the improvements in strength and stamina, best session yet!

Lawrence Kent

Billy

Did an extra set on everything exept core, there i did 6min abs with Magnus

Andreas Bäckström

Hayden

Regan Krager

Fantastic workout Magnus! Love the exercises with the dumbbells. Love the dumbbell skull crusher and love the rotational twist with leg kicks. Feeling so much stronger after every workout.

Kimberly Kennedy

Sean

Mark

Another week done!!!! Great job guys :) see you next week!

Stéphanie

Jason Ellis

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

W4/D5 Arms

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