Name: Playbook - Alexander Karpov - Arms workout 💪🏼🔥
Uploaded: 2021-01-18T11:49:16.003Z
Duration: 55 min
Description: Arms workout 💪🏼🔥

Benito

Arturo

Dragos Lupascu

Deanna

Fundamental workout on biceps , triceps and forearms 🔥 (strength and size)
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Do a quick full body dynamic warmup for 5 min or so.
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Then Do 2 set of regular (shoulders width) pushups 25 reps and 2 sets of chin-ups 10-12 reps
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In the main workout I suggest to perform exercises in the sequence that I put! Complete 1 exercise for triceps, then 1 for biceps and so forth!

• shoulders width grip 
• elbows tuck in throughout the movement 
• slow negatives (eccentric), explosive positives (concentric) phase of each rep 
• use full range of motion in each rep 
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Start with empty bar in the 1st set and then gradually 
Increase the weight after each set

Incline bench shoulders width barbell press

• shoulders width grip 
• shoulders back , chest tall 
• elbows close to the body throughout the movement 
• slow negatives (eccentric), explosive  positives (concentric) phase of each rep , very controlled conscious movements 
• use full range of motion in each rep 
 -
Start with empty bar in the 1st set and then gradually Increase the weight after each set

Standing barbell curls

• take stable position on both legs (position 1 in front for more stability)
• elbow is tight and looking down  throughout the movement 
• slow negatives (eccentric),explosive positives (concentric) phase of each rep 
• use full range of motion in each rep 
-
Increase the weight after each set
(Reps indicated for each arm)

Unilateral (reverse/underhand grip) cable tricep extension

• shoulders width overhand grip 
• shoulders back , chest tall
• keep elbows tuck in and tight close to the body throughout the movement 
• slow negatives (eccentric), explosive positives (concentric) phase of each rep 
• use full range of motion in each rep 
-
Increase the weight after each set

Standing (reverse grip) ez-bar curls

• elbow remains on the pad stationary
• slow negatives (eccentric), 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 
(Reps indicated for each arm)

Unilateral dumbbell preacher curl

• bend over and keep your spine straight (neutral) throughout the exercise
• elbows remain close to the upper body all the time (no swinging at any point)
• slow negatives (eccentric), explosive positives (concentric) phase of each rep 
• use full range of motion in each rep, pause and squeeze the triceps at the top of each rep !

Bent over (underhand grip) bilateral dumbbells tricep kickbacks

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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