Name: Playbook - Alexander Karpov - Arms workout 🤟🏼🔥
Uploaded: 2021-01-18T11:49:14.512Z
Duration: 40 min
Description: Arms workout 🤟🏼🔥

Shrey

Begin with good warmup (mobility work) , then abs , and only than get to arms routine!
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Focus on slow and controlled reps with full range of motion. Don’t rush through the workout, stay conscious.
Breathe consciously along with each movement.
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Please leave me your feedback once you complete workout guys 😜

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 on the dip bar with both hands completely straight (elbows locked up)
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Begin raising straight legs (with toes pointing forward)
Raise legs to 90 degree angle.
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Slowly and controlled return them down.
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Exhale when you raise legs (during the concentric phase) and inhale on the way down (eccentric phase )
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Do as many reps as you can with perfect form

Straight leg raises on the dip bars

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

Depending on your current level do this exercise with your own body weight or add extra weight (dumbbell between the feet) for additional resistance 

Grab the bar with underhand shoulders width grip

Pull yourself up focusing on the elbows going down and back ! (It’s the mental key for best chin-up performance)

Focus on very conscious and controlled reps with full range of motion !

Aim to do fast and explosive positives (way up) and slow and controlled negatives (way down)

Weighted (or bodyweight) chin-ups

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 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

Arms workout 🤟🏼🔥

Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥

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 🤟🏼🔥

Community

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