Name: Playbook - Alexander Karpov - ARMS WORKOUT 💪🏼
Uploaded: 2021-01-18T11:49:45.876Z
Duration: 45 min
Description: ARMS WORKOUT 💪🏼

Get in the gym , focused and confident.
I suggest to do a warm up in open air if the weather allows : do the mobility routine that I offer. While doing it - 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. It’s a super potent natural Preworkout 🔥
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After warmup, do abs routine that I suggest.
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Then get to arms workout. 

I suggest to focus on your body posture and form of each exercise. Pay attention to descriptions to each exercise.
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POST WORKOUT I SERIOUSLY ENCOURAGE YOU TO JUMP IN A COLD SHOWER OR ICE PLUNGE FOR FEW MINUTES. That will do miracles to you. You will feel less sore afterwards, the recovery time will be 10x’d 
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Leave me your feedback once you complete the workout, I encourage you to post a story in your instagram and mention mr @alexander1official ! I’ll share your progress with everyone 🙌🏼
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Enjoy the pump guys 💪🏼😜

Grab a band, create just slight tension in it and and do the rotations back and forth, then do sideway mills behind your back (as I show)... no rush , do it slowly first , then speed it up slightly

Keep going for 1-2 min nonstop

Resistance band shoulders mobility

An amazing functional , highly beneficial variation of a push-up.
It will warmup and mobilize all upper body
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Do it slowly. Do not rush. 
Just watch carefully how I execute it and try to emulate.
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2-3 sets of few reps is more than enough to get all benefits 👌🏼

Wave push-up

Swiss ball pike

EXECUTION

• grab the bar slightly wider then your shoulders width (underhand grip) . be careful when you unrack the barbell

• keep elbows tuck in and shoulders flexed tight throughout the movement

• Lower the bar to lowest portion of your chest (or even slightly under it) so that the arms are perpendicular to the floor

• drive directly up from the elbows

• slow negatives (eccentric ) and explosive positives (concentric) , squeeze the triceps at the top for half a sec. repeat

• exhale on the way up (concentric phase) and inhale on the way down (eccentric phase)
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Aim to perform 5 sets starting with empty bar, then gradually increasing the weight set after set.

Flat bench (Reverse grip) barbell press

• shoulders width overhand grip 
• keep neutral spine , shoulders back , chest tall throughout the movement 
• keep elbows close to the body (tight)  
• focus on slow negatives (eccentric phase ) and 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

Standing (reverse grip) ez-bar 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

Bend over 

Put the resting arm on a bench for support/ overall  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)

Concentration single arm kettlebell bicep curls

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!

ARMS WORKOUT 💪🏼

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