Name: Playbook - Magnus Lygdback - W6/D3 Arms
Uploaded: 2022-05-26T20:45:18.348Z
Duration: 45 min
Description: W6/D3 Arms

Ohad

Sean

James Nowotny

Ed McCready

Dustin Flanary

Scott

Last week going strong! Feeling like a true viking!

Ossi

Melinda

Natasha

Mike

Going to miss these arm blaster workouts!

Chris Cecile

Josh

Mika Terrell

Jenn Daniel

At the end of each set i did 30 reps on each arm with a armgrip, painful and stupid as i am.

Andreas Bäckström

Hayden

Wow!! Band finisher is no joke!! Super pump going on… Yikes

Adam

Went up significantly on dumbbell skull crusher weight over the last 6 weeks! The progress is real.

Max Perry

Mark

Day 3 Arms

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

- Alternating Bicep curls 8reps on each x3
- Skull crushers 10x4
- Double dumbbell bicep curl 10x3
- Tricep push downs Straight bar 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

Dumbbell bicep curls

- 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

- 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

W6/D3 Arms

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