Name: Playbook - Alexander Karpov - ARMS & CALVES workout 🔥💪🏼
Uploaded: 2021-01-18T11:46:27.625Z
Duration: 45 min
Description: ARMS & CALVES workout 🔥💪🏼

abs , biceps , triceps and calves 🔥 that’s what we focus on today 👌🏼
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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. Start with arms routine and don’t forget to hit calves in the end of the workout 💪🏼😜
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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 the weight wisely , the one that is challenging you but you can control it fully !

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

Band work for shoulders mobility

Grab a small medicine ball

Get on the incline abs bench

Raise the upper body to upright position meanwhile raising the ball overhead with both arms !

Squeeze the abs at the top , then slowly return down 

Exhale as you go up (concentric phase ) and inhale on the way down (eccentric phase)

Incline bench upper body raises (for abs) with element of overhead ball raise.

Phenomenal core routine that will target all abs , obliques and Lower back !

Grab a medicine ball 

Get onto the decline abs bench 

Position the ball with both hands behind the neck , so few crunches 

Then as you get fatigued bring the ball in front of you and do few crunches with overhead arms raises 

Then bring the ball to the area close to your stomach and do several side twists to target obliques and burn out abs completely 

Continue for as long as you can’t handle the pain in midsection anymore!

The ultimate goal is to keep going for 1 min nonstop but even if it’s just 20 sec it’s all good. What matters is constant progression from session to session!

Repeat 3-4 rounds of this routine total (in the beginning of your main workout routine)

Incline bench combo crunches with a medicine ball (for abs)

Beautiful movement for triceps 🙌🏼

Lay down on the incline bench , so that the barbell will travel right to the middle of your chest 

Grab the bar with strong and confident grip (slightly narrower then shoulders width grip)

Keep elbows tuck in during the exercise

Press directly up from the elbows 

Conscious and controlled reps with full range of motion 

Slow negatives and explosive positives 

Aim to increase weight after each set 👌🏼

Smith machine incline bench close grip press

• keep Shoulders back and chest tall 
• elbows remain tight close to the body 
• curl with full range of motion in each rep
• focus on slow negatives and explosive positives!
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Preferably use the same (heavy) weight right from the 1st set , so that after each set the number of reps will decrease naturally due to exhaustion

Standing bilateral kettlebell curls

Grab 1 heavy dumbbell
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Seat comfortably so that your back is against the seat
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Keep elbows looking up throughout the movement! Don’t flare them too much
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Use full range of motion, squeeze the triceps at the top of each rep 
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Start with light weight and increase it gradually set after set!

Seated overhead dumbbell extension (with back support)

Grab a dumbbell 

Bend over 

Put the resting arm on a bench or any other stable piece of equipment (for support/  stability)

Keep the spine straight

The elbow of the working arm is pointing down.

Perform a curl with full range of motion, squeeze bicep at the top for 1-2 sec. slowly return down 

Aim to Increase weight after each set
(Reps indicated per each arm within 1 set)

Semi bent over dumbbells curls (for biceps)

Sit comfortably in the calf raise machine

Keep the spine neutral, shoulders back and chest tall

Perform very conscious reps with full range of motion 

Focus on slow negatives (big stretch at the bottom) explosive positive (pause and squeeze the calf muscles very hard at the top  of each rep for a sec), repeat the movement

Aim to increase weight after each set

Seated calf raises

ARMS & CALVES 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!

ARMS & CALVES workout 🔥💪🏼

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