Name: Playbook - Alexander Karpov - ARMAGEDON (Arms workout)
Uploaded: 2021-01-18T11:49:08.803Z
Duration: 45 min
Description: ARMAGEDON (Arms workout)

Nestor

Get in the gym , focused and confident.
I suggest to do a warm up in open air , do mobility routine. Connect with your breath. Do 30-40 very deep inhalations to over oxygenate the body. If you start feeling dizzy that’s exactly what you want. Breathe even deeply at that point.
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After warmup, do abs routine that I suggest.
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Then get to arms workout. 
First 2 exercises perform in a regular manner. The remaining ones do in a superset manner (1 set on triceps followed by 1 set on biceps and so forth).
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Leave me your feedback, and please 🙏🏻 send me pictures of you training and tag my instagram @alexander1official
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Enjoy the pump guys 💪🏼😜

Very carefully get onto the Swiss ball
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Aim to balance on it for 20-30 sec. if you fall , just get back on
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Try to do 3-4 rounds of 30 sec each
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This practice will wake up your nervous system almost like a bucket of ice cold water in your face 😜 and will simultaneously activate core muscles! 
And you are ready to get to serious training with weights 💪🏼

Swiss ball balancing

I recommend to do it in the sequence that I portray here

Elastic Band work for shoulders mobility

Grab an ab wheel

Put a comfortable pad underneath your knees

Begin doing rollouts focusing on constant tension in all core , aim to crunch it at the top mentally creating a “U” shape , then slowly extend your self forward. Keep Shoulders tight all the time

Control the movement with core consciously

Inhale as you extend the body forward and Exhale fully when you roll back up !

Kneeled ab wheel rollouts

EXECUTION:
• benches positioning. It has to be comfortable for you and just perfect distance between them, so that your legs are slightly bent and your upper body is right at the edge of the other bench. The trajectory of the dip is crucial here (in order to target triceps) and not shoulders and chest instead.
• shoulders slightly retracted back
• keep spine in neutral position
• keep the core tight
• elbows looking directly backwards as you perform the dip movement. Allow them to travel slightly back as well. It will put ridiculous tension on triceps.
• don’t rush through reps. Instead focus on slow and controlled reps with full ROM. Slower negatives (way down) and more explosive  but controlled positives (way up)
• BREATHE: exhale on the way up, inhale on the way down!
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I recommend to do first 2 sets with your own body weight and if you can do more than 10 reps , add a plate on your upper legs area!

BENCH DIPS WITH ELEVATED FEET

• shoulders width grip 
• elbows close to the body throughout the movement 
• slow negatives (eccentric), explosive  positives (concentric) phase of each rep , very controlled conscious movements 
• use full range of motion in each rep 
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Start with empty bar in the 1st set and then gradually 
Increase the weight after each set

Standing barbell curls

Do 1 set for tricep and without rest get to biceps !
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Perform 3 rounds total.
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Rest up to 3 min in between rounds

Mega exercise for strong and well developed triceps 🙌🏼

Grab a rope (position the cable at lowest notch.

Turn around so that your back is facing the machine. Slightly lean forward with your upper body and put 1 leg in front for balance.
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Keep core very tight, spine in neural position. Shoulders very tight, and elbows looking up (just slightly flared out)

Begin the tricep extension meanwhile keeping elbows stationary and shoulders flexed nice and tight.

Use full range of motion in each rep. Fully control the weight with triceps. Do not rush, it’s all about quality conscious movements 👌🏼

Aim to increase weight after each set gradually.

Low cable overhead rope extensions

Grab the rope in such a way that you holding it with a neutral grip (palms facing each other)

Lean back slightly. Keep core tight, shoulders back and spine straight throughout the exercise

Curl up with full range of motion.

Focus on slow negatives (motion on way down) and explosive positives (motion up)

Elbows may travel forward slightly every time you curl. That will help to activate biceps even better.

Aim to increase weight after each set!

Low cable rope bicep curls

Tricep & biceps superset 1

Do 1 set for triceps and without rest get to biceps !
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Perform 3 rounds total.
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Rest up to 3 min in between rounds

Position the cable at highest notch 
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Grab a handle with 1 hand
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Bend over slightly 
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Keep core tight, shoulders back and  neural spine.
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Keep elbow in a fixed position throughout the exercise 
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Use full range of motion in each rep.
Very conscious and controlled movements!
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Aim to increase weight after each set gradually

High cable unilateral tricep extension

• elbow remains on the pad stationary
• slow negatives (eccentric), explosive positives (concentric) phase of each rep 
• use full range of motion in each rep 
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Increase the weight after each set 
(Reps indicated for each arm)

Unilateral dumbbell preacher curl

Triceps & biceps superset 2

Do 1 set for tricep and without rest get to biceps !
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Perform 3 rounds total.
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Rest up to 2 min in between rounds

Put both feet on a bench 
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Position hands close to each other (with fingers slightly turned inwardly), so it resembles a shape of a diamond)
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Keep the body in 1 straight line. Core muscles very tight
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As you perform a pushup, keep the elbows slightly tuck in.
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Focus on controlled movements with full range of motion

Diamond push-ups (with elevated feet)

Grab a pull-up bar with very close and overhand grip.
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Mentally focus on biceps and forearms engaging and doing all work.
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Also focus on the elbows going down. Keep them completely tuck in throughout the movement!

Close & overhand grip chin-ups

Triceps & biceps superset 3

ARMAGEDON (Arms workout)

Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥

Shrey

Loved this workout💪🏽. Thank you Alexander!

Willy

Donna

ARMS & Calves workout 💪🏼

Wow I haven’t done bands. It’s a totally different feeling. I truly loved it. Wish I could have done it outside like you but I will do something tomorrow definitely outside. Thank you Alexander💪🏽. Learning a lot on how my body functions and how fast it recuperates!

ARMS & Calves 🔥 (resistance bands & kettlebell workout)

That was insane Alexander. Learn a couple of new movements while improving on others. Thanks bro!

ARMAGEDON (Arms workout)

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