Name: Playbook - Alexander Karpov - Back & shoulders 🔥 (intelligent efficiency)
Uploaded: 2021-01-18T11:49:09.224Z
Duration: 55 min
Description: Back & shoulders 🔥 (intelligent efficiency)

That last super set was definitely a learning experience. I had never done either exercise. Great workout. Thanks Alexander

Willy

This workout is designed by me based on synergy of intelligent training and minimal effective dose of intensity and volume ! 

In other words: you emphasize quality and efficiency of each movement or combo of movements , while minimizing  stress and preventing overtraining! 

The workout including warmup and cool down should not exceed 1 hour total !

Let me know what you think and feel after finishing this session! 

After workout, please Tag me @alexander1official  in your stories or posts 💪🏼😉

Enjoy the training ! Stay natural & #shredded365

Carefully get on the foam roller , start with 1 shoulder, then other side. Then slowly transition to chest.

Once you feel warmed up - bring the arms behind the head and rotate them towards behind the back.
Keep arms elevated as high as you can.

Couple minutes is enough!

Shoulders & chest foam rolling + shoulders mobility

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 🔥

Mentally focus on hamstrings and glutes in this exercise 
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Grab a plate or a dumbbell and keep it In front of you as I show on the video 
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Legs remain straight throughout the movement 
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Keep lower back straight all the time as well 
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Keep the tension in glutes and hamstrings during the set
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Slow and controlled reps 
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First set do with your own body weight, then Grab a plate and do the remaining sets weighted 👌🏼

lower back hyperextensions (weighted)

Great exercise to develop mind muscle connection in so important portion of any back movement - the scapula retraction !
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Hang on the bar with straight arms
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Then pull the upper body up by only engaging the scapula , slightly bringing the shoulder blades back, and then squeezing it for half a sec at max. Contraction at the bottom of each rep.

Scapula pull-ups

Sit on a Swiss ball right under the barbell !

Keep core tight, spine straight and shoulder blades retracted back 

Press carefully with full range of motion, focusing on slow negatives and more explosive positives 

Increase weight after each set gradually

Smith machine Behind the neck press (on a Swiss ball)

Shoulders width stance 
(Stand as close to the bar as possible)

Underhand Shoulders width apart grip 

Keep legs slightly bent and the spine absolutely straight throughout the exercise 

Row focusing on the elbows ! It’s the key in back training 👍🏻

Bring shoulder blades back at the top of each movement (maximize the contraction of lats)

Then lower the bar and stretch all back 

Focus on slow negatives and explosive positives 

Use full range of motion in each rep

Increase weight after each set gradually

Smith machine bent over rows (underhand grip)

Perform these 2 exercises back to Back without rest 

P.S. If you can’t properly perform the 1st exercise: wide grip sternum pull-ups , Do regular pull-ups or seated wide grip pull downs to the chest instead 👌🏼
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Rest up to 3 min between rounds

Mega effective movement for the entire back !
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• focus on pulling your self up from the elbows! 
• as you go up try to make your upper upper back parallel with a floor 
• full range of motion in each rep 
• slow negatives (eccentric) and more explosive positives (concentric)

Wide grip sternum pull-ups

Remarkable movement to isolate all upper back and even shoulders 🙌🏼

Execution:

Attach the rope to the highest notch !

Grab the rope , Make couple steps back (important)

Keep the core muscles tight, spine straight!

Raise the arms overhead as far back as your mobility allows you to, Keeping the arms slightly bent throughout the movement !

Focus on Explosive positives (concentric phase ) , then pause at the top of maximum contraction the muscles , then slow and controlled negative (eccentric phase).

Aim to increase weight after each set slightly

(High cable) rope overhead raises 🔥

Back & shoulders superset 🔥

Back & shoulders 🔥 (intelligent efficiency)

Conscious and fully conected with every present breath to the effective movements. Thank you!

riza

Great workout brother, thank you! Really enjoyed it. 😎🙏🏼

Hunter

Shrey

CONSCIOUS Back & shoulders workout ! (New 🔥)

Such a good workout Alexander. Those Hypertension’s with shoulders were wow. No words bro!! 💪🏽

Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

Thank you Alexander. These workouts are so worth working hard through them while being very conscious of your movements. Great work again💪🏽

Back & shoulders 💪🏼 (powerful upper body workout) 🔥

Great workout Alexander! Felt that back and shoulders nicely involved in the work💪🏽

Akash Tolani

Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)

Alexander, I loved the last exercise bro. Thanks again💪🏽

Back & shoulders (mega workout 🔥🙌🏼🤩)

Wow Alexander this one was fire! Love shoulders and Back together like you said. Never tried these muscles before together 💪🏽

Very intense workout. Really feel the back and shoulder muscles engage.

Nestor

Back & shoulders workout 🔥💪🏼

This is exactly the type of balance and conscious training which you can finish in under 45 min. So much fun during the training‘s from Alexander. He really knows! Thank you for your input brother 👊🧿☀️

Back & shoulders 🔥 (intelligent efficiency)

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