Name: Playbook - Magnus Lygdback - W5/D4: Arms + Core
Uploaded: 2023-10-09T14:34:39.266Z
Duration: 50 min
Description: W5/D4: Arms + Core

Tough with 4 sets of rotational leg kicks! 🥵

Melinda

Christopher Uhey

Amman

Bart

Dollie

OSMEL ALVAREZ

Yvonne

Anthony

Jeppe

Shane

Intense .. never easy and keeps getting better.

Great workout, arm day is my favorite day 😍🔥🏋️‍♂️💪😊!!!!!!!!

Willard

The extra sets were brutal this time around!

Kellen Riley

Mika Terrell

Hamza

Luis

Dålig dag 👿 så avreagerade mig med att höja vikterna, orkade mer än jag trodde 💪 Perfekt användning för arg energi, och är nu en ängel igen 😇 Vilken tur att den här appen finns 😅

Charlotte

Tried to do double amount of reps today💪

Andreas Bäckström

My biceps are burning! I hope the turkey protein makes the pain go away😅

Charlie Micames

Benjamin

Kristina Tan

I’m seeing muscle just waiting on the cutting lol! But I’m loving it!

Stephen

Grace

Rocco

Janelle

Gabriel Gurrola

Stefon

Dimitra

Once a month im stronger than ever 💪😍

Anna

Whats more important? 
1. Lifting more weight 
2. More reps
3. Correct angle

Amazing as always. Really starting to see some of “The Beast” physique!

Nico

Max Wood

Took it slow, focused on form, & skipped cardio today. I was sick earlier this week & trying to ease back into it!

Rhiannon

Branko

Andrea

Empowering. Making me strong in and out ... thank you for this work out

Mike M

Jacquie Schmidt

Ann Norgren

Steve

Diogo Gomes

Joel Walker

Very hard day. Had to push through and got it done.

Tbbmills

Alain

Bill

Treadmill warm-up

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

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

Alternating dumbbell bicep curl

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable tricep extension

- 3 rounds with 60 seconds rest 
- Tight form
- Go hard and squeeze at the top of reps

- Feet shoulder width apart
- Slight bend in your knees
- Keep your elbows tight to your side
- Accelerate to the top of the rep and slowly release

Cable bicep curl - straight bar

- Leaning against bar
- Elbows tight and tucked to body (not pointing out sideways)
- Lean in so arms are slightly past 90 degrees
(Beginners stand more upright. Advanced should be more parallel)

Bodyweight skull crusher

Arm circuit

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational leg kicks

- Lunge meets a plank
- Go slow to get your form and pick up the pace
- 10 reps each side

Skipping cossack

W5/D4: Arms + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

Monini Huerta

Almira

Alejandra Romero

W1/D2: Back & Shoulders + Core

Gary Rankin

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W5/D4: Arms + Core

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