Name: Playbook - Alexander Karpov - ARMAGEDON arms workout 💪🏼🔥
Uploaded: 2021-01-18T11:49:19.497Z
Duration: 40 min
Description: ARMAGEDON arms workout 💪🏼🔥

Nestor

Phenomenal arms workout that will help you to build lean muscles and increase strength in all upper body ! It will allow you to target biceps , triceps and forearms 🔥
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Warmup very well , perform a mobility and abs routine that I offer here !
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Then go ahead with main routine 
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Always focus on being present and establishing best mind-muscle connection in each movement ! 
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Impeccable Form and conscious movements is the key to building high quality muscle mass and feeling satisfied from training !
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Pay huge attention to your breathing : exhale on each concentric and inhale on the eccentric phase of each rep ! 
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Choose weight wisely , the one that is challenging you but you can control it fully !

Remarkable COOLDOWN / 
stretching
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Grab a small ball for balance and slowly position yourself on the Swiss ball 
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Stretch through one side meanwhile breathing very deep and slow , allowing all upper body to stretch and letting the tension dissolve. Imagine and visualize your body recovering and muscles and organs getting filled with oxygen! (Mental aspect is mega important 🙏🏻😉)
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Do this practice for 4-5 min nonstop, going from 1 side to another

Swiss ball stretching / upper body mobility

• Keep the ball next to your stomach 
• On the way up lift it above the head
• exhale on the way up and crunch your abs !
• inhale on the way down

Decline bench crunches with a medicine ball

Phenomenal exercise for (mainly) triceps. Also it targets upper chest and shoulders 💪🏼

Grab 2 dumbbells

Lay on the incline bench 

Keep the elbows tuck in completely (close to the body), don’t flare them out.

As you press Keep the dumbbells touching one another , remaining the hands and wrists in neutral position!

Focus on slow negatives and explosive positives (for best mind-muscle connection)

Only fully controlled conscious movements 😉👌🏼

Aim to increase the weight after each set gradually

Incline bench neutral grip dumbbells press

Grab both handles (which are initially positioned at the highest notch)
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Stand upright with strong posture (chest up , shoulders back)
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Keep core muscles tight throughout the movement 
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Keep elbows looking sideways and slightly higher then your shoulders during the entire exercise!
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Perform bicep curl movement from both sides simultaneously 
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Focus on slow negatives and explosive positives for best fiber recruitment and establishing best mind-muscle connection 
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Increase weight after each set

Bilateral high cable (sided) bicep curls

Grab the bar with slightly narrower than shoulders width grip 

Keep the elbows tight (looking up and just slightly flaring out)

as you can see I allow the elbows to go slightly back and down (that gives phenomenal stretch on triceps)

Use full range of motion in each rep 
Slow negatives and explosive but controlled positives 

Aim to increase weight after each set

Flat bench Ez-bar scull-crushers

Phenomenal combo movement for biceps and forearms 🔥🙌🏼

Grab the bar with overhand shoulders width grip 

Keep your back upright, shoulders back and chest tall throughout the movement 👌🏼

Keep elbows very close to the body (locked in tight)

Raise the bar to 90 degree angle , then perform a partial forearm curl upward (basically just using the strength of the wrists and forearms)

Then lower the bar slowly down , repeat the movement 

Use relatively light weight for this exercise! It’s no joke 😜 

constant tension in the muscles is the key. If you can’t control the weight - drop it down a little and try again

Standing reverse (overhand) grip straight bar curls into static forearms curl

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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