Name: Playbook - Magnus Lygdback - W5/D3 HIIT + arms
Uploaded: 2023-10-09T14:34:39.260Z
Duration: 45 min
Description: W5/D3 HIIT + arms

Rebecca

My arm day is on fire 🔥 💪🔥😊!!!!

Willard

I see such a difference already! Awesome workout 💪🏼

Anna

Hendrik

Upped weights. Starting to breeze through this workout. Will have to up weights even more for next round! Yes!!! Thank you!

Amanda

Eugene

Leigh

Tameia

Jacki

Maturos

Christer Madsen

Sonia

Rod Mandi Brumfield

Joshua

Good training. There is a wrong video attached  for one of the exercises

Martyna

Regan Krager

Kavita

It was awesome this time! I enjoyed the whole training, feeling strong again 💪🏻😎

Lilla Kelemen

Feel myself getting stronger each weeks thank you Magnus! Best $15 a month spent

Leilani

Alea Conte

Mika

Victoria Rogers

Felt great again, after some extra rest days 🌞💪

Charlotte

Marisol

Astha Singh

Mila

Anita

Woohoo another day done....have a good one peeps!

Lisa

Molly Gambrill

Monica

* Warmup 
5 min assault bike

- HIIT assault bike 20 sec on/20 sec off x 6
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
  - Cable bicep curl 3 x 12
  - Tri push down 3 x 12

Superset 
  - Double bicep curl flat back 3 x 10
  - Lateral raise 3 x 12

- Hollow hold 45 sec x 3

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Full speed 
- Push your self in the 20 seconds on

HIIT Assault bike

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl ( 8 per side )

- Keep elbows tight to your head
- Arms should get to about 90 degrees
- Squeeze your triceps at the top of the rep

Dumbbell skull crushers

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

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

Cable tricep pull down

Superset

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

Dumbbell bicep curl (back flat)

- Raise dumbbells with a slight bend at the elbow
- Raise until your reach shoulder height

Dumbbell lateral t-raise

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W5/D3 HIIT + arms

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W5/D3 HIIT + arms

Community

More workouts from Magnus Lygdback