Name: Playbook - Magnus Lygdback - W6/D3: Arms + Core
Uploaded: 2023-10-09T14:34:39.311Z
Duration: 50 min
Description: W6/D3: Arms + Core

Forgot to mark this as finished on wednesday... 🤷🏼‍♀️
It went well, felt kind of strong. Skipped the deadmills...

Melinda

Fantastic arm day! Only a few more till completion!

Christopher Uhey

Did this as a speed round and I felt it! Nice and tough!!!

Amman

Dollie

Yvonne

Anthony

Shane

matt

Willard

ROBERT

Kellen Riley

Loved how much strength I’ve gained since beginning this program 💪

Minerva

David

Mika Terrell

Jeppe

Those abs really got my heart beating there

Luis

Gary Rankin

Andreas Bäckström

Christine

Kristina Tan

Stephen

Chris Pittner

Stop repeating workouts, at least shuffle it up a little

Angela

Rocco

Janelle

Amazing. Cannot wait for new workouts💪🏻

Benito

Noel

Best way I can think of to start the new year!

Nico

The volume change on abs was completely out of left field. It wasn't hard, but maybe each week can add progressively a few more reps than just adding a bunch the last week.

Jordan Carinelli

Mario

Sarah

Stefon

Last ones 40 were impossibel but anyway Magnus i love your programs.

Anna

Oh wow!!! The arm circuit was amazingly effective

Jacquie Schmidt

Max Wood

Great! Ready for two more days and the next program!!

Steve

Ann Norgren

Awesome! 3 sets of 30 Rotational leg kicks had me breathing hard! Loved it!

Bill

A-GN

Added some shoulders to the workout and extra reps. Thank you, Magnus!!

Rhiannon

Eric Shelby

Look at Daniel, here he goes. 
Sideways through doorways. 
#BeastByMagnus

Daniel Joachim Nielsen

Chris

killlllllllllllllllllllllllllllllllled it!

Kevin Reid

Getting ready for the weekend!! #magnusmethod

Franklin

John

I’m not going to fit through doors after this workout🔥🔥🔥

Jonas

Mid-week. Don't skip any of the exercises (esp the abs!) 

Come on team

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

W6/D3: Arms + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

It was a good workout all together. My belly fat got in the way of full rotation, but overall, I got the hang of it, and I think I did pretty good.

Monini

Almira

W1/D2: Back & Shoulders + Core

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Alejandra Romero

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W6/D3: Arms + Core

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