Name: Playbook - Alexander Karpov - Back & shoulders (mega workout 🔥🙌🏼🤩)
Uploaded: 2021-01-18T11:48:38.594Z
Duration: 55 min
Description: Back & shoulders (mega workout 🔥🙌🏼🤩)

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

Willy

Akash Tolani

This is a truly amazing combo workout 🙌🏼
-
The structure of it will allow you to approach the training intelligently! Starting with a joint mobilization work, then dynamic warmup to wake up nervous system fully and increase blood flow throughout the body...

Only then let’s get to serious weightlifting 💪🏼

Do all movements consciously without rush whatsoever.

Use full range of motion and make sure your body posture is on point 👌🏼

Start each exercise with little weight and gradually increase it after each set !

Once you finish this session, please leave me your feedback and rate the workout, 

and tag me @alexander1official #shredded365 in your instagram stories or posts , so I can share your progress with my followers 🤘🏼🤩

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

Phenomenal dynamic warmup which is fun and intense at the same time!

It will perfectly wake you up , increasing blood flow , waking up nervous system ! It will nicely 
warm up and engage the core, shoulders and all other muscles for that matter 🙌🏼

Do it in a vigorous manner 

(20 sec sit-throughs + 20 sec Crawling)

2-3 rounds total !

Sit-throughs into “Lizard crawl”

Grab 2 dumbbells , get into the hyperextension machine

Perform a lower back hyperextension and from the top position of the movement perform a front dumbbells raise 

As soon as the raise is complete , get down again into the lower back extension phase.

Repeat the combo movement 

Aim to increase the weight slightly after each set

Hyperextended front dumbbells raises (combined with lower back extensions)

Phenomenal (a must) movement for overall strength and size increase in all body (mainly in back muscles)

Shoulders width stance 

Keep core tight, shoulders back chest tall

Begin the movement from the ground up. First engage your glutes, legs , then engage lower back and then traps and all mid and upper back!

When you just lifting the weight from the ground- do not snatch it up vigorously with jerk type of motion (it can be dangerous and can bring injury) , so very consciously and with full control engage muscles as I describe and lift the weight up!

Then slowly return it to the ground, again maintaining perfect posture (straight spine , head and chest up, shoulders back) 👌🏼

Exhale when you lift up (during the concentric phase) and inhale into your diaphragm on the way down (during the eccentric phase)

Aim to increase weight after each set

Aim to rest up to 2 min in between first 3 rounds and up to 4 min in between last 2 sets

Trap bar deadlifts

Keep:
core very tight 
Spine straight 
Chest tall 
Shoulders back 

Perform an upright row through the elbow

Make a smooth Transition so that the elbow points down

Then drive the weight up directly from the elbow!

Control the weight all the time with shoulders and core muscles !

Focus on slow negatives (eccentric) and explosive positives (concentric phase)

BREATHING: INHALE INTO YOUR DIAPHRAGM AS YOU ROW THE WAY UP AND THEN EXHALE AS YOU PRESS OVERHEAD (do double breath if needed) 
Pay attention to my breathing during this exercise 👍🏻

Aim to increase weight after each set gradually 

Reps indicated per each side in each set !

Unilateral dumbbell upright row into overhead press

High cables (kneeled) sided pull-downs 🔥 - allow you to remarkably isolate and target lats !

• grab 2 handles positioned at the top notches
• get on the knees on a comfortable pad
• keep the core tight
• chest tall & shoulder blades back
• pull down the handles focusing on the elbows, imagine you want them to meet behind the back
(MENTALLY , CONSCIOUSLY DISENGAGE YOUR BICEPS! Do the work with lats and other back muscles)
• use full range of motion and really focus on slow negatives and explosive positives, with a nice squeeze at the max. muscle contraction

Aim to increase weight after each set gradually

High cable (kneeled) sided pull downs

Back & shoulders (mega workout 🔥🙌🏼🤩)

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💪🏽

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

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

Back & shoulders 🔥 (intelligent efficiency)

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 (mega workout 🔥🙌🏼🤩)

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