Name: Playbook - Magnus Lygdback - W5/D3
Uploaded: 2023-10-09T14:34:39.018Z
Duration: 60 min
Description: W5/D3

Massive bicep and tricep pump, love it 💪💪💪

David

Those side planks are brutal! I'm seeing results already.

Heather

Rebecca

Willard

Maturos

Sahar Whitley

Caleb York

One of my favorite routines of yours….it’s simple but very effective! Thank you!

Marek

Mathias

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

Melinda

Curls for the girls, Tris for the guys baby!

Wendlin Jonas

Taylor Brown

These Super and Trisets… 🫣😅🫶🙌🏻🏋️‍♀️👍🏻

Yvonne

Exhausted after the session yesterday and shoulders feel like they’re done for the week!!

Johno

Stéphanie

Sofia

My shoulders were burning at the end! Could barely get out of the side plank

Charlie Micames

Emmelie

Super tired but feeling very accomplished after that one.

Jaybird19

- Warmup Assault/airdyne (slow) 5min
- Airdyne sprints 90sec x4

- Alt Biceps curl 10x3 (each side)
- Tricep Skull crusher 12x3 

Superset x4
- Bicep curl cable 12x
- Tricep push down 12x
  
Triset x3
- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

Airdyne bike (slow)

Airdyne

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

Alternating dumbbell bicep curl

- 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

- Bicep curl cable 12x
- Tricep push down 12x

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

Cable bicep curl - straight bar

- 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

Superset

- Tricep extension 12x
- Lateral raise 12x
- Side planks 15x (each side)

- Lean forward slightly 
- Elbows tucked by your head
- Push forward over head with rope
- Squeeze tricep at the top
- Release slower

Cable tricep extension

Dumbbell lateral raise

Side plank

Triset

W5/D3

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

Brent

Not so hard as the cut program but still nice

Pedro pablo

W1/D5

Simon Öhlund

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

Melanie

W2/D2

Ed McCready

W2/D3

Christina Villa

Stephan

W2/D4

Great work out, upper work out and core, yes.

Judith

Tough and I switched stability ball press with one arm push ups strict form

Cload

W2/D5

Charlotte

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

Charlie

Leg day and core, great work out. 👍🏼👍🏼

W3/D1

W3/D2

Kristen

W3/D3

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

Abner Cassia

W3/D4

Did airdyne to start and finish..great bit of cardio to round out the workout.

So good! Upping weight this week - awesome workout!

W3/D5

Shane

W4/D1

When recording lbs should I be combining weight of each hand per set??? I've been just recording it as the weight per hand. So instead of putting a total of 20lbs I've been putting 10lbs so I can remember which weight I used during that given week.

Brandon

W4/D2

Great app and really challenging exercises as for me im a beginner live it 😉

Dante

Brass Knuckles

W4/D3

W4/D4

W4/D5

Happy new year!  Great way to start 2024.

Minerva

W5/D1

I can feel the pump, and the pump is amazing 🤩 💪🔥🥵😍!!!!!!!!!

W5/D2

Simon

W5/D4

W5/D5

I love this workout 🏋️‍♂️ 🥰🔥🦵🥵!!!!!

W6/D1

W6/D2

Elias

W6/D3

W6/D4

Best program to regain strength and cardiovascular health.
Thanks M 💪

I did it 🙌 I fucking did it!  😭. First time doing weight training it was amazing can’t wait for what’s next!  This has changed my life THANK YOU!!!!

W5/D3

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