Name: Playbook - Alexander Karpov - Chest, Biceps & Calves (balanced workout)
Uploaded: 2021-04-25T20:54:09.600Z
Duration: 60 min
Description: Chest, Biceps & Calves (balanced workout)

Shrey

A balanced upper body workout 💪🏼😛🔥

Perform this workout at your own pace. Choose weights according to your current level. 

Breathe consciously when you performing the movements. Use full range of motion and feel your body.

Tag me on ig @alexander1official
And leave me your feedback here on the app if you had fun 🤟🏼😎

Enjoy

Start with acknowledging how it feels to be in your body, bringing your attention to breathing, start slowly and deeply in through the nose, allowing the belly to expand then slowly letting air out through the mouth. 9 breaths like that , then begin increasing the speed and intensity of breaths ... go ahead and complete about 60 of those. Feel your body fully oxygenated. If you feel dizzy that’s exactly what you want. You are safe, It simply means that your body is happy to get so much air, it’s ready to work efficiently.

Conscious breathing 🌬

Start with straight legs raises, then raises to the sides and then go into knee raises !

Focus on breathing and control of the movement by the core muscles. Eliminate the swinging momentum.

Exhale as you raise the legs / knees up. Inhale as you bring them down.

Perform each set with great form, absolute focus, until complete burnout 💪🏼😎🔥

Hanging leg raises combo

Start with 5 regular pull-ups 

Then 6 sided pushups (3+3 per side)

Then attempt the reverse wrist pushups (I know it looks scary but it’s a remarkable way to strengthen wrists) 
(If you are in the gym I suggest to do it on the mat to reduce hardness !

2 round of 12-15 reps total

Pushups combo

Lay comfortably on the bench 

Retract the shoulder blades back (sort of squeeze them into the bench)

Arch the back just slightly

When you press Keep your elbows slightly tuck in (to secure shoulder joints)

Press directly up from the elbows 

Exhale when you press up , and inhale on the way down into the stomach !

Focus on slow negatives and explosive positives,
Consciously controlling the weight by the chest muscles!

Aim to increase weight after each set

Incline bench barbell press

In reverse grip variation the main thing to focus on is elbows being as close to the torso as possible throughout the exercise.
Switch the grip to regular one when you can’t maintain good form anymore.
 
Use full range of motion. 
Keep great posture 👌🏼
Breathe deeply into the diaphragm and keep core tight.

Start with light weight & gradually increase it if needed

Standing Barbel bicep curls (reverse into regular grip)

Keep the working arm slightly bent with the elbow pointing back throughout the exercise.
Allow your torso to move to the side and even twist slightly. Don’t be too tensed and rigid in motions. 

Alternate direction of the movement of the hand from high to low.

Conscious concentration on the muscles but no robot like execution. Flowing, fluid human body 😜👌🏼

Breathe with your whole being as you move and feel 🌬

Unilateral resistance bend chest flyes

Grab a kettlebell in 1 hand (the same side of the working calf)

Step on a low stable platform (or a plate)

Stand comfortably so that only the toes are on the plate/platform, (place a free hand onto something for balance and stability)

Raise The calf fully, squeeze at the top for a second, slowly return down, fully stretch the calf muscle.

(Full range of motion and very slow conscious movements is very important)

Focus on slow negatives and explosive positives 

Reps indicated per each leg per 1 set.

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

Single leg calf raise (weighted)

As soon as you finish your training session, promptly go ahead and get a cold shower 
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Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
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Also if cold is too tough , do it in a contrast manner! Starting from hot water for 30 sec , then cold for 30 , repeat 5 times or so !

Chest, Biceps & Calves (balanced workout)

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