Name: Playbook - Alexander Karpov - Calves + ARMS WORKOUT
Uploaded: 2021-01-18T11:48:17.015Z
Duration: 50 min
Description: Calves + ARMS WORKOUT

Luis Rosario

This is a very effective workout to make your arms stronger and bigger!
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I want you to start with proper warmup and an exercise for CALVES. Yes you read it right. It’s a great shocker for the system and that will give a great blood circulation from the bottom of the body and then into upper areas.
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Follow the structure of the workout, focusing on absolute focus and being present. Do not get distracted! If you use the phone it’s just to see the exercise and then go into the deep level of your body and the mind. Feel the movements with every cell of your body ! Breathe consciously : exhale on each concentric portion of the rep and inhale on the eccentric portion!
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Choose weights intelligently, warmup light and then don’t be afraid to attack heavy ones.

Very carefully get onto the Swiss ball
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Aim to balance on it for 20-30 sec. if you fall , just get back on
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While on the ball try to raise your arms and feel the entire body “floating” in the space 
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Aim to do 3-4 rounds of 30 sec each
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This practice will wake up your nervous system almost like a bucket of ice cold water in your face 😜 and will simultaneously activate core muscles! 
And you are ready to get to serious training with weights 💪🏼

Swiss ball balancing

Use a Swiss ball for additional difficulty!
• hang on the pull-up bar 
• keep constant tension in all core 
• breathe deeply throughout the exercise!
• conscious and controlled reps with full range of motion

Hanging straight legs twists into high knee raises (with a Swiss ball)

Grab a plate or a dumbbell in 1 hand

Step on a low stable platform (of any kind)

Stand stable (hold with a free hand onto something)

Raise The calf 

Full range of motion is very important 

Focus on slow negatives and explosive positives 

Reps indicated per each leg in 1 set 

Once you do 1 side , grab the weight with other hand and change working calf

Aim to increase weight after each set (if you can easily do more then 10 Reps

Single leg weighed calf raises

Phenomenal movement for TRICEPS (it’s not for upper chest) if done right 👌🏼

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 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 of 15,10,8,6,5 reps , gradually increasing the weight!

Flat bench reverse grip barbell press

Go heavy but make sure your core is fully activated and compressed.

Keep the spine straight ,
Shoulders back and chest tall throughout the movement 

Elbows very tight 

Use full range of motion, focusing on explosive positives (concentric) and slow (2-3 sec) negatives (eccentric)

Aim to increase weight after each set

Standing (shoulders Width grip) barbell curls

Grab the bar with slightly narrower than shoulders width grip 

Keep the elbows tight (looking up and just slightly flaring out)

Extend the triceps , as you can see I alternate the position where the bar lands in each rep : 1st rep goes toward my forehead area, and in the 2nd rep I allow the elbows to go down and lower the bar almost over my head (that gives crazy stretch on triceps)

Use full range of motion in each rep 
Slow negatives and explosive but controlled positives 

Aim to increase weight after each set

Flat bench (close grip) barbell “scullcrushers”

Phenomenal combo movement for biceps and forearms 🔥🙌🏼

Grab the bar with shoulders width grip 

Keep your back upright, shoulders back and chest tall throughout the movement 👌🏼

Keep elbows very close to the body (locked in tight)

Raise the bar to 90 degree angle , then perform a partial forearm curl upward (basically just using the strength of the wrists)

Then lower the bar slowly down , repeat the movement 

Use relatively light weight for this exercise! It’s no joke 😜 

constant tension in the muscles is the key. If you can’t control the weight - drop it  and try again

Standing reverse grip barbell curls

Calves + 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!

Calves + ARMS WORKOUT

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