Name: Playbook - Magnus Lygdback - W4/Day24: HIIT + Arms
Uploaded: 2023-10-09T14:34:39.259Z
Duration: 45 min
Description: W4/Day24: HIIT + Arms

Eric

Fabian

Anthony

Did this workout with heavier weights, the veins are showing 😊

Johno

Alexis

Arm day is my favorite day 😊🔥💪!!!

Willard

Tungt!! 
Kan ej göra sista magövningen pga Axel som spökar. Gjorde en annan. 
Gött pass😃😃

Jonatan

Michael Eden Olsson

Melinda

Loved it! Would be great to have a post-workout, stretching session!

Jacinto

Can see the finish line! Feeling string but need to make sure I’m incorporating more mobility to avoid stiffness.

Mark

Getting good at that last superset. Wish an assault bike was available at my gym.

Mike

Matthias

Mitt fjärde pass denna veckan efter uppehållet på en månad drygt. Känns otroligt bra att vara tillbaka i rutinerna igen 😀💪

Martin Grönwall

I feel my arms stronger!! 💪🏽💪🏽

Charlie Micames

Simon Tarrab

Kent

Chris

Kristina Tan

PÄR KNUTSSON

Simon Öhlund

Christer Madsen

Shawn

Hayden

Heath

Caleb

Christopher

Amazing💪🏻
Cannot wait for your new workouts🔥

Benito

Som vanligt svettigt som fan, tufft och utmanande 💪🏻💥

Michael Erichsen

Rodolfo Bello

Faisal

Michael Payton

Ann Norgren

Stefon

This workout program felt great! I really pushed through each workout to get what I wanted out of it. Excited to start again with more intensity!  Thank you for the challenge!!!!

Jake

Feeling really good!!!! Almost complete can’t wait to start it again even stronger!

Daniel

Juan Carlos

Burn some calories and build muscle at the same time. Amazing workout. 
I hope that you will upload new workouts soon. 

Really enjoy it!
💪🏻

Beni

Need to gain weight this will help as long as I keep caps up. Advice for ectomorphs wanting to gain (your meal plan is very light on cals)

Nelson

Day 24 of my program. You already know what you're doing. Hike up the intensity and pick up heavier dumbbells today. Almost there!

- 2 mins on (hard work!!) 30 seconds off (light work)

Assault Bike

- Use a heavy dumbbell
- Alternating arms as you go
- 8 each side

Alternating Bicep Curls

Barbell Bicep Curls

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skull Crushers

You will need a cable machine for this superset. Complete 12 reps each of cable bicep curls and tri push-downs for 4 rounds. 60 secs rest in between rounds!

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Cable Bicep Curls

- Using a cable pulley machine, grab hold of the ropes and pull down towards the sides of your hips
- Bring back to start

Tri Push-Down with Rope

Superset A

Finishing off with core. Windshield wipers and active side planks for 4 rounds...let's go!

- Start laying with back flat on the floor arms out to your sides
- Legs up in the air
- Control moving both legs side to side

Windshield Wiper

- Start in a plank position wrap one arm below your chest reach underneath to tap your opposite shoulder 
- Pull same arm through and open up your body reaching your arm straight overhead in a side plank position

Active Side Planks

Superset B

W4/Day24: HIIT + Arms

Insanely brutal! Muscles were hurting I didn't even know I had..LOL

Amman

It was much harder than I expected ! Nice combos!

Kirill

W1/Day1: Cardio HIIT + Legs + Core

Magnus your app is awesome. So greatful!!!

W1/Day2: Chest + Front Side Shoulder + Core

Really good workout and painful. The last shoulder superset was vicious

Mathias

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

Wow really tough but loved it. Added 3 sets of calves and quads too!

W1/Day6: Cardio HIIT + Legs + Core

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Simon

Aoife Clarke

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W4/Day24: HIIT + Arms

Community

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