Name: Playbook - Magnus Lygdback - W4/D5 Cardio, arms, outside shoulders
Uploaded: 2023-10-09T14:34:39.267Z
Duration: 45 min
Description: W4/D5 Cardio, arms, outside shoulders

Done and done! What a set to finish! 🔥

Mark

Paul

Dollie

I did it 😀👍👍. Took a long time but it was fun 😀👍👍. Now to the Northman 😀

Martin Grönwall

That was a tough end work out for end of week 4. Great strength gains and changes. Many thanks James

James

Great finisher for the program! Back to Northman for me for the next 6 months 🫡

Taylor Brown

Jason

Good finisher for the week will be restarting this one I think 🦇 man

Sefton 

Gary Rankin

Edward

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

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 Cecile

Ingrid

Northman, Split and Batman completed. On to Tarzan!

Josh

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

Finished! That arm superset was a 🔥🔥🔥

Leigh

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

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”!!

Nate

Tamara Myers

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

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

Evo Evanov

Tommy

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Gautier

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W2/D2 Back & backside shoulder

Mike

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W2/D4 Legs

Stefan

W2/D5 Cardio & upper body

W3/D1 Legs

Definitely wasn’t doing dragonflies 100% correctly! Holy…..!

Jesse

W3/D2 Chest & shoulders

Bart

W3/D3 Back & backside shoulder

W3/D4 Arms & outside shoulders

It’s been great using your program all these years, Magnus. Your workouts started my love and dedication for the gym, & now I’m moving on to a power lifting program. I wanted to express my gratitude before my subscription ends. Thank you for everything. - Rhiannon

Rhiannon

W3/D5 Cardio, back, backside shoulders

W4/D1 Chest

This proud chonky donk got to 7 mph on the treadmill LFG

W4/D2 Back & backside shoulder

How am I supposed to type tomorrow with these spaghetti arms? GETN SWOLL

W4/D3 Arms & outside shoulders

Efter lite mer än en månad uppehåll är det väldigt skönt att vara tillbaka i gymmet 😀👍

W4/D5 Cardio, arms, outside shoulders

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