Name: Playbook - Alexander Karpov - ARMS / CORE / CALVES blissful workout 💪🏼😌
Uploaded: 2021-01-18T11:46:42.440Z
Duration: 60 min
Description: ARMS / CORE / CALVES blissful workout 💪🏼😌

Get ready to get pumped 💪🏼😅

Pretty intense and euphoric workout is upon us tribe.

Warm up well prior. Connect with your body , perform few very deep diaphragmatic breaths through the nose (preferably outdoors)

Do movements consciously, feel your body and weights, don’t rush, focus on feeling, quality, form and full range of motion in each set.

Pls share with me your feedback after you complete it 💪🏼😎 @alexander1official

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

Mentally focus on hamstrings and glutes in this exercise 
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Grab a plate or a dumbbell and keep it In front of you as I show on the video 
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Legs remain straight throughout the movement 
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Keep lower back straight all the time as well 
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Keep the tension in glutes and hamstrings during the set
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Slow and controlled reps 
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First set do with your own body weight, then Grab a plate and do the remaining sets weighted 👌🏼

lower back hyperextensions

Exhale as you raise legs up , inhale on the way down)

Feel the awareness in the body, use your abs consciously)

Do as many repetitions as you can with good form in each set.

Rest not more than 69 sec.

Incline bench leg raises (with a core twist + straight )

Perform both exercises without rest in between 

Rest up to 2-3 min in between rounds

Great exercise to build strength and overall size in the triceps 🔥

Keep elbows tuck in (close to the body) throughout the movement! 

Use full range of motion, focusing on slow negatives (eccentric) and explosive positives (concentric) phase !

Keep constant tension in the triceps (mentally disengage chest and shoulders as much as you can)

Breathe deeply into your belly ! 
Exhale as you press up and inhale on the way down

Start with empty bar in 1st set and increase weight after each set gradually

Incline bench close grip barbell press

Phenomenal combo movement for biceps and forearms 🔥🙌🏼

Grab the bar with 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)

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  and try again

Standing reverse grip barbell curls

Triceps & biceps superset

Take a comfortable, stable initial position before executing the movement
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Keep your elbow tight (stationary) on the pad, shoulder slightly forward and very stable.
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Use Full range of motion in each rep
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Only Conscious movements 
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Use challenging (for you) weight in all sets
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Reps indicated for each side

Single arm dumbbell preacher curls

Grab the bar with slightly narrower than shoulders width grip 

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

Extend the triceps , as you can see I alternate the position where the bar lands in each rep : 1st rep goes toward my forehead area, and in the 2nd rep I allow the elbows to go down and lower the bar almost over my head (that gives crazy 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 barbell “scullcrushers”

Perform both exercises without rest in between.

Rest up to 2-3 min in between rounds

Super effective movement for growing bigger and stronger biceps 💪🏼
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• Grab 2 dumbbells
• Lay down on the incline bench 
• Keep arms hanging down freely (Elbow pointing towards the floor)
• Curl both arms simultaneously up
(Elbows just slightly traveling forward as you curl)
• Square biceps hard at the top
• Slowly return the weights back down
• Focus on explosive positive and very controlled negatives
• Conscious Reps with Full range of motion
• Exhale on the way up and inhale on the way down
• Aim to increase weight slightly after each rep!

Incline bench dumbbells curls

Execution :
• grab 2 dumbbells
• lay on the incline bench
• pronated grip (palms facing down all the time)
• Lower both dumbbells towards the chest meanwhile flaring the elbows completely out. (That will put them in a vulnerable position (it’s a good thing) and create unusual tension on your triceps.
• you may Lower dumbbells all the way so that they land and rest on chest for half a sec. stretch those tris fully
• then with power contract triceps again and bring them up via same trajectory.
• squeeze the hell out of tris at the top
• control the weight with muscles during all set. Only conscious movements. Aim to establish impeccable mind-muscle connection. If you don’t feel tricks - drop the EGO slightly and Lower the weight of dumbbells.
• BREATHE: exhale during positive phase (when you press up) and inhale into your diaphragm during negative phase (on the way down)
Start with light dumbbells , feel the movement , establish mind-muscle connection. Then increase weight 💪🏼

Incline bench side dumbbells SCULL-CRUSHERS

Biceps & triceps superset

Perform both exercise variations without rest in between 

Rest as much as you need in between rounds

Use only 1 leg to perform this exercise 

Full range of motion, no rush with movements 

Align deep breathing with movements 

Reps indicated per each side in each set

Single leg machine calf raises

Explosive movements, with great control by the muscles and full range of motion in each and every rep.

Pair each repetition with a conscious breath.

Machine calf raises (explosive)

Calves superset

ARMS / CORE / CALVES blissful 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 / CORE / CALVES blissful workout 💪🏼😌

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