Name: Playbook - Alexander Karpov - Arms & calves workout
Uploaded: 2021-01-18T11:48:43.687Z
Duration: 45 min
Description: Arms & calves workout

Have fun with it , train consciously, focus on the euphoric feeling in the muscles, breathe deeply through the nose.

Tag me on your instagram @alexander1official & leave me your feedback here on app 💪🏼

Start with acknowledging how it feels to be in your body, bringing your attention to breathing, start slowly and deeply in through the nose, allowing the belly to expand then slowly letting air out through the mouth. 9 breaths like that , then begin increasing the speed and intensity of breaths ... go ahead and complete about 60 of those. Feel your body fully oxygenated. If you feel dizzy that’s exactly what you want. You are safe, It simply means that your body is happy to get so much air, it’s ready to work efficiently.

Conscious breathing 🌬

Begin with a forward reptilian crawl , then side gorilla crawl (switch sides in the middle), and finish off with backward reptilian crawl. 39-69 sec. per round , depending on how long you prefer. No rules, just have fun and make sure to Move consciously, don’t rush. Feel all body, breath deeply.

1-3 rounds is enough for a proper all body warmup.

Primal flow (warmup)

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.

Perform both exercises without rest!

Rest 90 sec in between rounds 👌🏼

Put both feet on a bench 
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Position hands close to each other (with fingers slightly turned inwardly), so it resembles a shape of a diamond)
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Keep the body in 1 straight line. Core muscles very tight
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As you perform a pushup, keep the elbows slightly tuck in.
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Focus on controlled movements with full range of motion

Diamond push-ups (with elevated feet)

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

Arms superset 💪🏼🔥

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)

Perform both exercises without rest in between 

Rest up to 2-3 min in between rounds

Start with straight legs raises, then raises to the sides and then go into knee raises !

Focus on breathing and control of the movement by the core muscles. Eliminate the swinging momentum.

Exhale as you raise the legs / knees up. Inhale as you bring them down.

Perform each set with great form, absolute focus, until complete burnout 💪🏼😎🔥

Hanging leg raises combo

You can Do it with your own body weight or grab a dumbbell in 1 hand for additional resistance 
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Execution:
• Stand on your tip toes upon 2 stable plate staked together
• Raise yourself up utilizing only calf muscles 
• Get up fast and then slowly return back down. 
• Squeeze the calf at the top , pause for 1 sec there, then slowly return back down , fully stretch the muscles at the bottom
(Use full range of motion in each rep)

Body weight / weighted calves raises (on the plates or low platform)

Calves & abs superset

Perform both exercises without rest in between 

Rest up to 2 min in between rounds

EXECUTION

First of all Take a proper initial position. Make a step back from the machine and lean the upper body slightly forward. Get centered.
Retract the Shoulders back and keep chest tall (throughout the exercise)

Elbows remain close to the body & tight at all times

If you want to #maxout the hypertrophy and quality of your muscle, then focus on QUALITY movements with full range of motion in each and every rep, emphasizing slow negatives and explosive but controlled positives

Rope Tricep press-downs INTO reverse stance extensions

Don’t use too much weight in this one , it’s very challenging and requires great control!
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Keep Shoulders back and chest tall, elbows remain stationary , close to the body 
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Curl the dumbbells half way up (to 90 degree angle) , from that position performing inward wrists rotation , then slowly bring dumbbells down ! Repeat 
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Aim to slightly increase weight after each set

Half way up dumbbell curls (with wrist rotation)

Arms superset

Inhale consciously for 3 sec.
Hold for 3-6 sec.
Slowly exhale for 6-9 sec

Inhale into the stomach, let it expand, then imagine the wave of oxygen going into the lungs, expanding it just slightly, then finally in the head. Imagine each breath is like a wave 🌊 

Repeat the breathing for few minutes.

When you breathe , notice how the body feels.

Conscious breathing 3-6-9

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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