Name: Playbook - Alexander Karpov - Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥
Uploaded: 2021-01-18T11:49:19.401Z
Duration: 40 min
Description: Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥

This session is dedicated to an intelligent mix of ABS , BICEPS , TRICEPS, FOREARMS and CALVES training.

Warm up well prior. Begin with deep conscious breathing for 4-5, pair it with a  Dynamic mobility routine , then get to abs.

Only After that proceed to the main workout routine 

Workout intelligently : pay attention to your posture, breathing and controlled movements with full range of motion! 

Choose weights wisely (Ones that are challenging but don’t force you to sacrifice form.)

Once you done with the session, please leave me your feedback here on the app, 
and also if you wish post something on your instagram stories and tag me 

@alexander1official #shredded365

Enjoy 💪🏼😉

Best Preworkout anyone ? 

Yes please: FRESH AIR !
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Begin the training session with over-oxygenating your body 💪🏼 and brain 🧠  - superior performance, focus on just feeling of joy (high) is guaranteed! 

It’s better to do this practice in nature , or at least in open air (not In a stuffy and oxygen deprived gym)

Get high on your own supply by making 40-50 very deep and conscious breaths:

Exaggerate the inhalations (fully in through the nose , feel the rib cage expand significantly, feel the air rushing to the limbs, organs and right to the brain), 
Then exhale lightly (no force).

Repeat 50 times until you get dizzy (that’s exactly what you want) in order to balance chemistry in your organism! It’s a natural pathway to emotional balance, deepest healing and ultimate performance (physical and mental)

CONSCIOUS Deep breathing

Grab a band, create just slight tension in it and and do the rotations back and forth, then do sideway mills behind your back (as I show)... no rush , do it slowly first , then speed it up slightly

Keep going for 1-2 min nonstop

Resistance band shoulders mobility

Lay down comfortably on the Swiss ball (lower back area has to touch the ball)

Grab onto something stable with both hands behind you (as you see on the video)

Start with knee raises, fully activate and crunch the abs ! Exhale as you raise and inhale as you bring legs down in a straight and static position!

You may combine knee raises with straight legs raises (more challenging variation)

Focus on slow and controlled movements!
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3-4 rounds 

40-50 sec per round 🔥

Swiss ball (lying) knee raises /straight legs raises

Mega effective, functional exercise for core and biceps 🙌🏼
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Hold completely straight legs In front of you , meanwhile performing clean chin-ups

If holding straight legs is too tough for you (yet) - just raise the knees and perform same movement pattern (but with elevated knees instead) 😉👌🏼

I suggest to do as many reps as you personally can with decent form

Chin-ups with Static straight legs holds

Beautiful movement for triceps 🙌🏼

Lay down on the incline bench , so that the barbell will travel right to the middle of your chest 

Grab the bar with strong and confident grip (slightly narrower then shoulders width grip)

Keep elbows tuck in during the exercise

Press directly up from the elbows 

Conscious and controlled reps with full range of motion 

Slow negatives and explosive positives 

Aim to increase weight after each set 👌🏼

Smith machine incline bench close grip press

Put a plate under the barbell 

Stand on the tip toes on the edge of the plate 

Raise yourself up using full range of motion (go down completely stretching the calf, then squeeze the muscles at the top of full contraction at the top of the movement)

Aim to do 8-12 reps in each set 

Make the weight challenging but don’t compromise form and control

Smith machine calf raises

Perform both exercises back to back with no rest !

Then rest up to 3 min in between rounds.

Grab 2 relatively light dumbbells and lay on the incline bench 

Keep core and shoulders very tight! 

Keep elbows looking directly up or even bring them slightly back in order to create extra stretch on the triceps 

Do the extensions with full range of motion and rotate the wrists smoothly as you extend the triceps !

At the initial position (when you the arms are completely straightened) the wrists should be in pronated position (looking down) , then as you lower the dumbbells - rotate wrists inwardly towards supinated position at the bottom of each rep !

Incline bench dumbbells extensions (with wrist rotation)

Super effective movement for growing bigger and stronger biceps 💪🏼
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• Grab 2 dumbbells
• Lay down on the incline bench 
• Keep arms hanging down freely (Elbow pointing towards the floor)
• Curl both arms simultaneously up
(Elbows just slightly traveling forward as you curl)
• Square biceps hard at the top
• Slowly return the weights back down
• Focus on explosive positive and very controlled negatives
• Conscious Reps with Full range of motion
• Exhale on the way up and inhale on the way down
• Aim to increase weight slightly after each rep!

Incline bench dumbbells curls

Triceps & biceps superset

Perform both movements back to back without rest

Grab a rope 

Sit down 

Lean back slightly 

Bring the elbows up and keep them in that static position throughout the exercise

Just Curls , focusing on biceps 💪🏼 

Aim to increase weight after each set

High cable (seated) rope bicep curls

Make a step backwards and lean the upper body slightly forward 
-
Keep Shoulders back and chest tall 
-
Elbows remain tight, close to the body 
-
Use full range of motion in each rep 
-
Slow negatives and explosive positives 
-
Increase weight after each set!

High cable rope triceps extensions

Triceps & biceps superset (2)

Stay in sauna for 10-30 min (depending on your level of experience with it)

Keep it hot 🥵 🔥 to get all the magnificent and profound health benefits 🙌🏼

Hammam or infrared sauna

As soon as you finish your training session, promptly go ahead and get a cold shower 
-
Depending on your experience/cold tolerance stay in a cold shower for 1-10 min (I do 8-10 min)
-
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 !

Cold shower 🚿 ❄️

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!

Conscious ARMS & CALVES workout 💪🏼😉🙏🏻🔥

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