Name: Playbook - Alexander Karpov - ARMS & Calves workout 💪🏼
Uploaded: 2021-01-18T11:49:58.519Z
Duration: 55 min
Description: ARMS & Calves workout 💪🏼

Shrey

Loved this workout💪🏽. Thank you Alexander!

Willy

Donna

Get ready for a mega powerful session guys 💪🏼😎

Begin the workout with a quick dynamic/ mobility routine offered by me here

While you doing the warmup -connect with your breathing, feel all muscles and organs getting filled with fresh blood and oxygen 🙏🏻

Then perform abs routine 🔥

Only then get to the main arms & calves workout (starting with calves)

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I highly encourage you to do either an ice cold plunge or at least a cold shower for 3-5 min right after the workout! Also if you have a luxury of SAUNA , please do it as well ! Combine it with cold , the benefits list is immensely large , starting from accelerated recovery/ less soreness, improved cardiovascular health and overall IMMUNE SYSTEM support 🙌🏼    plus overall feeling of joy and wellbeing is absolutely guaranteed 😇

Once you done with training, share with me your feedback here on the app and tag me in your instagram posts @alexander1official #shredded365

Simple yet effective mobility movement for spine and shoulders!

Perform a wave like spine curl back (starting from the neck to the lower back) , aim to make a “U” shape with your spine 

Roll the shoulder blades back as you curl backwards 

Do the movement very slowly and controlled, feel each vertebrae of your spine , breathe consciously, feel the air filling up the entire body, making muscles loosened up.

Perform 5-7 moves in a row (it should take about 1 min or so)

Spine curl (wave)

Start with 3 slow and controlled regular pull-ups 

Then 6 sided pushups (3+3 per side)

Then attempt the reverse wrist pushups (I know it looks scary but it’s a remarkable way to strengthen wrists 🔥🙌🏼) 
(If you are in the gym I suggest to do it on the mat to reduce hard impact !

Perform 2 round of 12-15 reps total

Pushups combo

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

THIS (advanced) exercise is primarily FOR TRICEPS, not for chest !

Grab the barbell with wife & underhand grip 

Carefully get the barbell off the hangers and straighten the arms.

As you lower the bar down - keep your elbows in , close to the trunk , mentally activating the triceps !

Bring the barbell underneath your rib cage , slight touch is allowed.

Then with power drive up directly from the elbows! 

Straighten up the arms and consciously squeeze the triceps at maximum contraction 

(Focus on Slow negatives and explosive positives) , always with full range of motion and 👌🏼

Aim to increase weight after each set 
(Start very light and gradually increase weight into last 2 heavy sets)

Incline bench reverse grip barbell press

Do both exercise back to back without rest.

Then rest 2-3 min in between rounds

Grab a rope 

Sit down 

Lean back slightly (get comfortable)

Bring the elbows up high and keep them in that static position throughout the exercise

Just Curl with full range of motion , focusing on bicep contraction 💪🏼 

Aim to increase weight after each set gradually!

Seated HIGH CABLE rope curls 💪🏼

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 tricep extensions

Arms cable superset (bi/tri)

Bend over so that your upper body is almost parallel with the ground 

Keep legs just slightly bent throughout the movement 

Core muscles tight, spine straight, shoulders back !

Keep elbows very high (pointing backward)

Kick both arms back to fire up triceps 
(Squeeze them for a sec at the top of each contraction )
Extend them back 

Change wrists position from neutral to supinated to pronates 

Increase weight after each set

Bent over bilateral tricep kickbacks (with 2 kettlebells) with alternating wrist position

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

Standing alternating kettlebell curls

Triceps and biceps kettlebell superset

Grab a kettlebell in 1 hand (the same side of the working calf)

Step on a low stable platform (or a plate)

Stand comfortably so that only the toes are on the plate/platform, (place a free hand onto something for balance and stability)

Raise The calf fully, squeeze at the top for a second, slowly return down, fully stretch the calf muscle.

(Full range of motion and very slow conscious movements is very important)

Focus on slow negatives and explosive positives 

Reps indicated per each leg per 1 set.

Aim to increase weight after each set (if you can easily do more then 10 Reps)

Single leg calf raises (with a kettlebell)

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

ARMS & Calves workout 💪🏼

Conscious 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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