Name: Playbook - Magnus Lygdback - W5/D4 Arms
Uploaded: 2022-05-18T13:27:11.932Z
Duration: 45 min
Description: W5/D4 Arms

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

W5/D4 Arms

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