Name: Playbook - Alexander Karpov - Arms X CORE X Calves
Uploaded: 2021-01-18T11:46:32.336Z
Duration: 50 min
Description: Arms X CORE X Calves

This session is dedicated to an intelligent mix of CORE , BICEPS , TRICEPS, FOREARMS and CALVES training. 

Basic gym equipment is NEEDED ! 

Warm up very well prior. Begin the session with deep conscious breathing for 4-5 In open air , connect with your body 🙏🏻 you can pair the breathing with a  Dynamic mobility routine , then do abs.

Only After that proceed to the main workout routine 

Workout intelligently : pay attention to your posture, breathing and controlled movements with full range of motion! 

Choose weights wisely (pick Ones that are challenging but not too much so that you don’t sacrifice form.)

Once you done with the session, please leave me your feedback here on the app, 
and also if you wish post something on your instagram stories and tag me 

@alexander1official #shredded365

Enjoy guys 💪🏼😉

Best Preworkout anyone ? 

Yes please: FRESH AIR !

Begin the training session with over-oxygenating your body 💪🏼 and brain 🧠  - superior performance, focus on just feeling of joy (high) is guaranteed! 

Get high on your own supply by making 40-50 very deep and conscious breaths:

Exaggerate the inhalations (fully in through the nose , feel the rib cage expand significantly, feel the air rushing to the limbs, organs and right to the brain), 
Then exhale lightly (no force).

Repeat 50 times until you get dizzy (that’s exactly what you want) in order to balance chemistry in your organism! It’s a natural pathway to emotional balance, deepest healing and ultimate performance (physical and mental)

CONSCIOUS Deep breathing

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

Elastic Band work for shoulders mobility

Get onto the Roman chair

Keep Shoulders stable, chest tall and neutral spine throughout the movement

Raise your straight legs high to create 45 degree angle.

Point your toes all the time (as an arrow)

Focus on explosive positives (way up), quick squeeze at the top of full contraction, followed by slow and controlled negative (movement on way down).

Exhale as you raise the legs and inhale on the way down 

It’s all about very conscious and controlled movements! Be present

Roman chair straight leg raises

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)

Put a plate under the barbell 

Stand on the tip toes on the edge of the plate 

Raise yourself up using full range of motion (go down completely stretching the calf, then squeeze the muscles at the top of full contraction at the top of the movement)

Aim to do 8-12 reps in each set 

Make the weight challenging but don’t compromise form and control

Smith machine calf raises

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 pronated grip 

Increase weight after each set gradually

Bent over dumbbell kickbacks

Phenomenal exercise for biceps & forearms 🙌🏼🔥

Grab 2 relatively light plates with holes inside (in order to grab and hold them) , if your gym doesn’t have such plates - use 2 regular dumbbells instead 👍🏻

Keep great posture throughout the movement : Chest tall , shoulders back

Keep elbows tight and close to the trunk all the time

Curl both arms with a neural grip (aka hammer) and then perform an additional wrist twist as you reach the top of range of motion of each rep ! That will activate your biceps & forearms big time 🔥

Focus on keeping constant tension in the muscles and use full range of motion in each rep. Slow and controlled movements only 💪🏼

Increase weight after each set (if needed)

Plate hammer curls with a wrist twist

As soon as you finish your training session, promptly go ahead and get a cold shower 
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Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
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Also if cold is too tough , do it in a contrast manner! Starting from hot water for 30 sec , then cold for 30 , repeat 5 times or so !

Cold shower 🚿 ❄️

Arms X CORE X Calves

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 X CORE X Calves

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