Name: Playbook - Magnus Lygdback - W6/D3 HIIT + arms
Uploaded: 2023-04-20T16:27:45.775Z
Duration: 45 min
Description: W6/D3 HIIT + arms

Willard

Rebecca

Sham

Ritu

Alea Conte

Going up in weights, so close to finishing this workout for the 2nd time, so many awesome changes to my body

Leigh

Christer Madsen

Maturos

Joshua

Rod Mandi Brumfield

My favourite day of the program,also I’ve noticed the most spectacular development ( e.g biceps curl from 4 to 6 kg in 6 weeks). 💪🏻😎

Lilla Kelemen

Still missing weight track. Hard to remember which weight i used from last week.

Fredrick

Not sure if the rest time are missing on some of these but still amazing as always! Cant wait to move on to Tomb Raider challenge.

Leilani

Regina

Mika

Oh no only 1 workout left 😢 Great program! 💪👏

Charlotte

Great routines to come out of lock down :). Did all the days without fail, feel great onto the Alicia one on Monday :D

Joanne

Marisol

Anna

Full of energy!! Thank you! 💪@magnuslygdback

Mila

Regan Krager

Anita

Lisa

Hollow holds are both my favorite and least favorite exercise. They burn so good!

Mary Himebaugh

* Warmup 
5 min assault bike

- HIIT assault bike 20 sec on/20 sec off x 5
- Alt biceps curl 16 reps (8 each side) x 3
- Triceps skull crusher 3 x 12

Superset 
  - Cable bicep curl 3 x 12
  - Tri push down 3 x 12

Superset 
  - Double bicep curl flat back 3 x 10
  - Lateral raise 3 x 12

- Hollow hold 45 sec x 3

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Full speed 
- Push your self in the 20 seconds on

HIIT Assault bike

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

Alternating dumbbell bicep curl ( 8 per side )

- 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

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

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

Cable tricep pull down

Superset

- Back flat against a wall
- Feet a few inches away
- Knees slightly bent
- Perform bicep curls with dumbbells

Dumbbell bicep curl (back flat)

- Raise dumbbells with a slight bend at the elbow
- Raise until your reach shoulder height

Dumbbell lateral t-raise

- Legs up 
- Shoulder blades lifted off the ground

Hollow hold

W6/D3 HIIT + arms

Sofie

I am tired something’s I had to do less (the windmill!)

Veronica

Find the last exercise very difficult 😣

W1/D1 Cardio + legs

Like this work out. Not done this one for a while.

Did not think the eccentric pushups would do me in, but they kicked my but

Steve

W1/D2 Back + chest + core

Nicol

W1/D3 HIIT + arms

Nichole

W1/D4 HIIT + legs + core

Camilla

Thank you, super nice workout! ☺️🙏🏼

Taru

W1/D5 Chest + back + core

That last exercise windmills struggled with getting past 8 reps. Arms give out.

Destiny

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

W2/D2 Back + chest + core

Sabrina

W2/D3 HIIT + arms

Having an old leg press that is not free weights l, I do single leg presses which are crazy

Paola

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

W2/D5 Chest + back + core

Increased the weight and bands. Legs are shaking

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

Dani Smith

W3/D2 Back + chest + core

Mmm mmm the burn never hurt so good ❤️‍🔥

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

W3/D3 HIIT + arms

Marta

Leg day is one of the best days 🦵 🔥😊😁!!!!

W3/D4 HIIT + legs + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Finally the whole program completed! Can especially see the development in my abs, so much easier to do the exercises now.
Thank you Magnus!

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W6/D3 HIIT + arms

Community

More workouts from Magnus Lygdback