Name: Playbook - Alexander Karpov - Arms madness workout 🔥💪🏼
Uploaded: 2021-01-18T11:49:28.902Z
Duration: 45 min
Description: Arms madness workout 🔥💪🏼

Shrey

That was insane Alexander. Learn a couple of new movements while improving on others. Thanks bro!

Willy

A workout that covers some amazing strength and size building exercises as well as some challenging functional movements & of course mobility work ! 

You going to love this one guys 💪🏼😉

Tag me @alexander1official in your posts on Instagram 👍🏻 and leave me a review with a feedback here 🤩

Enjoy the training guys

Just slowly and consciously perform these simple rotational movements for neck , hips and all body in general.

A great way to get yourself ready for an awesome workout.

Body weight dynamic mobility / warmup flow

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

Get into a push-up position with both feet on the Swiss ball. In the initial position the ball has to be underneath the knees in order to have enough space (range of motion) for a full crunch.

Start bringing the knees towards the chest. Imaging creating a “U” shape with your core

Exhale when you crunch and inhale when you straighten the legs back. (PROPET BREATHING IS EVERYTHING 🙌🏼)

Swiss ball (knees to chest) crunches

Amazing functional exercise to develop mega strong, defined core meanwhile improving shoulder joints mobility & strength 🙌🏼

Get into a push-up position and Put the Swiss ball under the lower leg area (in between the knee and feet)

Start going into a pike position while Keeping legs completely straight.

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 of 15,10,8,5,5 reps , gradually increasing the weight set after set.

Flat bench (Reverse grip) barbell press

Mega effective, functional exercise 🙌🏼
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Hold completely straight legs In front of you , meanwhile performing clean chin-ups

Chin-ups with Static straight legs holds

Grab 2 relatively light dumbbells and lay on the incline bench 

Keep core and shoulders very tight! 

Keep elbows looking directly up or even bring them slightly back in order to create extra stretch on the triceps 

Do the extensions with full range of motion and rotate the wrists smoothly as you extend the triceps !

At the initial position (when you the arms are completely straightened) the wrists should be in pronated position (looking down) , then as you lower the dumbbells - rotate wrists inwardly towards supinated position at the bottom of each rep !

Incline bench dumbbells extensions (with wrist rotation)

Grab the rope in such a way that you holding it with a neutral grip (palms facing each other)

Lean back slightly. Keep core tight, shoulders back and spine straight throughout the exercise

Curl up with full range of motion.

Focus on slow negatives (motion on way down) and explosive positives (motion up)

Elbows may travel forward slightly every time you curl. That will help to activate biceps even better.

Aim to increase weight after each set!

Low cable rope bicep 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 extensions

Grab a dumbbell 

Bend over 

Put the resting arm on a bench or any other stable piece of equipment (for support/  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)

Semi bent over dumbbells curls (for biceps)

Arms madness workout 🔥💪🏼

Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥

Loved this workout💪🏽. Thank you Alexander!

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 madness workout 🔥💪🏼

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