Name: Playbook - Magnus Lygdback - W5/D4 Arms
Uploaded: 2023-01-02T04:13:42.135Z
Duration: 45 min
Description: W5/D4 Arms

Charles

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Rachel

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

Jaren Nadong

Another great workout today with your program 😀👍👍

Martin Grönwall

Andrew

Brent

Chris

Dollie Darko

Those rotational twist with leg kick hasn’t gotten easier. 💪🏻👍

Alejandro

Jacob Bjerre Johansen

Zach

Tuan

Aaron Echegaray

Paul G Bateman

I think I’m drinking the kool-aid. #magnusmethod 💯👊💪

Keith Haffner

Shane

Really good workout this morning 😀👍

Willard

Matt

Eric

Jeff

Nikolas Souza

Gavin

Brad

James Nowotny

I still hate those rotational kick throughs but I can do 3 sets of 20 now. If I said comfortably I'd be lying

Steven

Ready to finish up this series and move onto the next one.

Jeremy

Banded bicep curls surprisingly the hardest

Danny

Theodore

Melinda

Är i mitt livs form & det har jag dig att tacka för Magnus🙌🏼❤️

Jeanette

Antonio

Josh

Mika Terrell

Tough to get up and out to the gym…glad I did!! 💪

Jenn Daniel

After a few sick days, this made me feel better!

Sean

Keegan

My arms are so pumped. I love the last exercise in to fail. Major pump

Filipe Patrocínio

Arms getting stronger and bigger. Huge pump.

Max Perry

Yes yes!!
Is there any better feeling than back day?

Hayden

Sofia

Adam

Another day complete, good job guys, see you all tomorrow! :)

Stéphanie

Doriemm

Day4 Arms

- Warm up 5-10min Jogging
Super band combo  
- Bicep curl 15x 
- Overhead tricep extension. x1round

- Alternating Bicep curls 8reps on each x3
- Skull crushers 10x4
- Ez bar bicep curl 10x3
- Tricep push downs (rope) 10x4
Superband bicep curl 
- Max out with 3drops
- Go from Hard band to medium and then light. x2

- Rotating Kick trough (push up position) 20x3

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

-Loop your band over your feet holding the other end in your hands in front of you 
-Perform a bicep curl adding tension to the band through the movement
- Release in a controlled manner

Bicep curl (super band)

- Loop your band around a stationary object at roughly head height
- Begin with your back to the attachment point placing the band and hands overhead, elbows close to temples and bent to 90 degrees
- Push the band forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extension (super band)

Super band combo

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

Alternating dumbbell bicep curl (8 each arm)

- 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

Barbell bicep curl

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

Cable tricep pull down

- Loop three bands under your feet of varying tensions ( heavy , medium,  lightest)
-Perform bicep curls with the hardest band first 
-Perform bicep curls at medium tension
-Perform bicep curls at lightest tension

Bicep curl drop set ( super band)

- 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 twist with  leg kicks

W5/D4 Arms

Here we go. Out of shape but here I am finished day 1.

Eileen

Love these workouts they really have the proper intensity and are deceptively challenging

W1/D1 Legs

Connor

Luka Stef

W1/D2 Chest

Genifer

Ed McCready

Grahame

W1/D3 Back

Haven’t felt this confident in a long time

Alexis

W1/D4 Arms

When we do the drop sets, do we need to increase the weight or drop the weight? Thanks for another great workout!!!! 💪👌

Milena Deneno

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

Marek

W1/D5 Legs

Shrey

Juan Pablo Lea Plaza Soruco

W2/D1 Chest

W2/D2 Back

Tyler

Clément

W2/D3 Arms

Threw in sissy squats on hack squat. Legs are tight!

Myles

Geomonster06

W2/D4 Legs

E LLM me l mmmm

W2/D5 Chest

Best workout i had since the start of this program. Pumped

Clinton Stallard

W3/D1 Back

Awesome, looking forward to the next one!

Steve

W3/D2 Arms

Can't walk properly, and it's à good thing.. 😜

I think it's the first time I wasn't absolutely destroyed by the last exercise. Progress!

W3/D3 Legs

Finally the dragon kicks are starting to feel easier after 9 weeks

Wes Willgrubs

W3/D4 Chest

W3/D5 Back

What can I say? Another great workout 😇

W4/D1 Arms

Stir the pot is very hard for me, but the workout is great.

W4/D2 Legs

W4/D3 Chest

W4/D4 Back

W4/D5 Arms

Even harder visiting at 1 km elevation, lol. I am so grateful for this programming.

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

W5/D2 Chest

Kellen Riley

W5/D3 Back

Buzz

W5/D5 Legs

Like this very much, but it feels a bit boring. That’s on me, just like variety. 💪🏼

Shay

The bottom under press has gotten way better and im feeling yoked

W6/D1 Chest

Always a good day in the gym with these workouts!

W6/D2 Back

Great burn, I can't straighten my arm fully I'm so pumped haha.

Really good workout. The reps for failure at the end are the “cherry on top!”

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

W6/D4 Legs

Jason

After finishing the program I can sum up: I've lost total 8kg of mass over 6 weeks, at the same time I was gaining 600-700g of muscle mass per week (at least over past 3 weeks). So in total I've lost circa 12kg of fat and gained 4kg of muscles. Awesome result!

W5/D4 Arms

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