Name: Playbook - Magnus Lygdback - W4/D5 Cardio, arms, outside shoulders
Uploaded: 2023-01-02T04:13:42.157Z
Duration: 45 min
Description: W4/D5 Cardio, arms, outside shoulders

Gary Rankin

Edward

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

James

Really good burnout workout of the arms. Left wanting more but in a good way!

Shane

Clément

Anthony

Osmel Alvarez

Jaybird19

Matt

Congrats to all who completed The Batman!! See ya in The Beast!

Northman and Batman complete!  Feels amazing!  Much stronger and seeing a big difference in the way my clothes fit.  Up next……BEAST!

JEFF PATE

Insane arm pump! Sad to finish Batman program- completed Northman, Tarzan, Beast now Batman- all crazy awesome programs....but now I shall return to Northman! Thanks Magnus!!!!

Chris

Ingrid

Northman, Split and Batman completed. On to Tarzan!

Josh

Yes!!!! Loved the last 4 week, great program. Next...The Beast!

Marcel

Finished! That arm superset was a 🔥🔥🔥

Leigh Searles

excellent program! Looking forward to the Northman 🤘

Brian B

Incredible progress over the four weeks! Thank you for making and enjoyable and valuable program:) looking forward to Northman next

Jason

Christer Madsen

Jeppe

Arms are boring. 😆 But it burned a lot with all the reps! 💪🏻😁👌🏻

Melinda

Finishing 2021 with the final workout, just a spectacular feeling

Jamal Antonio Umanzor Duron

Magnus, I’ve done Batman twice, what’s next? Happy holidays my friend!

Scott Allison

💯💯💯🔥🔥🔥🔥🔥🔥❤❤❤🎁Thank you Jacob!!! NEVER.GIVE.UP.

Loved this program mate, completed it on Friday but forgot to sign off haha

CHALLENGE COMPLETED!!💪🏼😃🙌 Thanks Magnus, you're a great motivater.

Irene

Riley

HOLY CRAP!!! You weren’t kidding about that burn 🔥 🥵

LisaMarie

My aaaarms! No wonder this was the last workout of the prograam!😂💪🏽😅

Charlie Micames

Christine

Andreas Bäckström

Ngahiriwa Rauhina

Maybe it’s just because I can’t do the full movement, but I get nothing out of the l hold

Mike Wargo

Finished round 2 of “The Batman”!! Ben Affleck eat your ❤️ out! 😝 on to “The Beast”!!

Nathan

Tamara Myers

Super hard, lots of muscle burn after the circuit set. Hard workout

Brandon Sislow

Josiah

Doug

Such a challenging program! Happy with the results!

Maddox

Rocco Rotondi

Loved it ! Doing program again with more weight ..

Eduardo

That arm circuit was hard, but seeing excellent progress! 🦇

Chris Pittner

Jesse

Hayden

Final day of the program. Conditioning today with one challenging arm and shoulder circuit. 

I hope you had enjoyed the program and are starting to get the results. I would recommend re-doing the program and increasing your weight as much as possible from day 1. Training for Batman took months, so you will want to keep at it, maintain great nutrition and positive work either. 

Please let me know what you thought of the program. I would love to see your results too. Message me through the app or tag me at @magnusmetod on Instagram

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

This circuit is challenging and will have your arms burning. We hit some outside shoulder too.

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

Barbell bicep curl

- Slightly bent
- Elbows by your side 
- Explode down and squeeze your tricep
- Release slowly

Cable tricep pull down

- Feet together 
- Hands at hips and arms slightly bent
- Raise the weights up and accelerate past the shoulder line 
- Lower down slowly

Dumbbell side shoulder raise

Circuit

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight

Hollow hold to L-press

W4/D5 Cardio, 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

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑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/D5 Cardio, arms, outside shoulders

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