Name: Playbook - Magnus Lygdback - W5/D4: Arms + Core
Uploaded: 2023-01-02T04:13:42.236Z
Duration: 50 min
Description: W5/D4: Arms + Core

Yvonne

Anthony

Jeppe

Shane

Intense .. never easy and keeps getting better.

Faisal Patel

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 Rotondi

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

Loved it, just like every of your workouts 💪🏻🙏

Breno De Faria

Will hit abs later tonight. Ran out of time.

Adam

John

Chris

It was a good workout but I think the arm workouts in weeks 4-6 are very similar 
So I switched it up a little

Kerem

Fantastic. Thank you. I like it. Weights increased again. 💪🏻😃

Thomas

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

Took a hiatus and it’s as tough as I did it the first time. 💪🏻🤙

Dollie Darko

Felipe Gudino

Tough because I’ve been doing more weight training for a while. Needed this though

W1/D1: Legs + Core

After a hiatus I forgot how painful this was and missed it. 👍💪🏻

Edward

W1/D2: Back & Shoulders + Core

Ingrid

W1/D3: Chest & Core

W1/D4: Arms + Core

Roberto

W1/D5: Legs + Core

W2/D1: Back & Shoulders + Core

Good workout. Slightly mad at myself since I got a little sloppy with my form. As a result I felt a small shock in both of my arms at some point in the workout. Overall, nothing to worry about, just gotta be more focused on how I do some of these workouts 👍

Matt

W2/D2: Chest & Core

Ich mag die Abwechslung 
Nicht immer die gleichen Übungen beim Workout 🥰👍🏻

Solid workout! Feeling much better than how I felt yesterday. Good workout vibes today!

Starting to see small improvements now. Cant wait to see the progression by w6

Paul

W2/D3: Arms + Core

Aurora

W2/D4: Legs + Core

W2/D5: Back & Shoulders + Core

W3/D1: Chest & Core

„ Can u feel the burn?!“ 🔥🔥🔥

W3/D2: Arms + Core

W3/D3: Legs + Core

W3/D4: Back & Shoulders + Core

W3/D5: Chest & Core

W4/D1: Arms + Core

This workout was the most complete yet. Feel great after.

Antonia

W4/D2: Legs + Core

W4/D3: Back & Shoulders + Core

It was great but for some reason the app wouldn't let me edit the lbs or reps when doing the workout. I would have to close it  and reopen the app to get it to work.

OSMEL ALVAREZ

W4/D4: Chest & Core

W4/D5: Arms + Core

W5/D1: Legs + Core

Feeling my legs from yesterday. Great workout for the Back and shoulders

W5/D2: Back & Shoulders + Core

After illness tough workout 🏋️‍♀️

W5/D3: Chest & Core

W5/D5: Legs + Core

Es wird nochmals Gas gegeben für die finale Woche! 💪🏻🏋️‍♀️🙌🏻🙌🏻🙌🏻🙌🏻

W5/D4: Arms + Core

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