Name: Playbook - Alexander Karpov - INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻
Uploaded: 2021-01-18T11:50:08.918Z
Duration: 40 min
Description: INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

Intelligent simply means CONSCIOUSLY designed! Considering that we (in this community) are all natural athletes and therefore we must respect our nervous system, carefully optimize the intensity and volume of our workouts ! Giving just enough stimulation for our muscles to grow and then rest A LOT ! Let your organism to evolve at it’s own pace !
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In this workout:

Focus on slow conscious movements with full range of motion ! No rush , no EGO involved!

Adjust the weight in each exercise and intensity based on your current fitness level and health conditions ! You are your only real completion and in order to win , its best to listen to your own body 🙏🏻😉

Share with me your feedback once you completed this routine! Tag me in your instagram @alexander1official #shredded365

I’ll be happy to share your progress on my instagram 
😉👍🏻

Best Preworkout anyone ? 

Yes please: FRESH AIR !

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

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

Remarkable shoulders & spinal mobility practice ! You will benefit in a variety of complex upper body movements (all sorts of presses and pulls)
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Get into a stable push-up position !
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The1st part of the practice is simply : Dropping Down and lifting up the upper body by consciously engaging shoulder blades and scapula ! It’s Mega good for your spine & shoulders Mobility and health.
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The second part of practice is dedicated to turning the body from side to side while keeping the arms straightened up , spine in a neutral position , legs also straightened up and your butt high In the air ! It’s Great for all posterior chain and shoulder joints !
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 (You gotta actually try and feel this remarkable exercise to reap all the benefits 😜👌🏼
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Do it for couple minuets, play around with angles, feel your body ,breathe deeply while you move consciously, and follow the sensations in the body !

Scapula push-ups into side rotations

Great functional movement (to warm up all upper body) 

Place hands on the Swiss ball comfortably with palms slightly flared out

Position your feet with shoulders width width for balance

Engage the core 

perform push-up
Keeping the elbows slightly tuck in

Go into a pike position at the top, repeat the movement

Swiss ball pushups - into pikes

Make couple steps back from the machine 
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Keep your hands behind the neck (holding the straight bar with underhand grip)
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Crunch your abs , mentally creating a U shape with all your core!
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Slow negatives and more explosive positives
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Exhale on each concentric phase (when crunching), inhale on the way back up
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Use weight that you can control

High cable crunches (for abs)

Get on the Roman chair 

Hold a medicine ball between your feet (hold it tight)

Engage your core !

Begin raising the knees trying to reach the chest with both knees 

Full range of motion! 

Focus on explosive positives (concentric phase) and  slower and very controlled negatives (eccentric phase)

Exhale as you raise knees up ! And inhale as you lower the legs down !

Keep the tension in your abs all the way throughout the exercise!

Roman chair (weighted) knee raises

Find a hammer machine with a similar construction! 

Sit with your chest tall , shoulders back and neutral spine (keep that posture throughout the entire exercise)

Grab both handles with underhand (reverse) grip 

As you ready to begin, Retract the scapula Back !

Then Press direct from your elbows in front of you !

Use full range of motion, Mentally focus on the chest muscles doing the work !

Exhale when you press and inhale into the diaphragm as you bring the weight down (VERY IMPORTANT)

Focus on slow negatives and explosive positives!

Aim to increase weight after each set gradually!

Reverse grip seated hammer machine chest press

• lay down comfortably on the Swiss ball and one by one grab the handles (positioned at Lowest notch)

When you perform the movement:

• keep pelvis down to create a bit on an incline angle to hit upper portion of chest !
• keep arms just slightly bent throughout the movement (imagine that you are trying to hug a big tree
• use full range of motion in each rep
• focus on slow negatives and more explosive but controlled positives for best mind-muscle connection and all fibers firing up 
• inhale into your diaphragm as you open the arms (eccentric phase) and exhale when you bring arms together (concentric phase)

• aim to increase weight after each set gradually

Swiss ball cable chest flyes

Lay on incline bench 

Arch your back just slightly

Retract the shoulders blades slightly back (feel them sort of squeezed into the bench 

Start the pressing movement 
Drive up directly from the elbows, keeping them just slightly tuck in 

Perform 1 rep starting with any side you prefer, then switch arms and do 2nd rep with other side! Repeat 

Focus on slow negatives and explosive but controlled positives! Mind - muscle connection is the key 🔑 

Use full range of motion in each rep

Aim to increase weight after each set

Reps indicated are per each side within 1 set

Incline bench Alternating dumbbells press

IF YOU DO HAVE ACCESS TO SAUNA OF ANY KIND - do not miss out on it’s remarkable and profound benefits on your health and post workout recovery! 

(If you don’t have it , it’s ok - have a contrast shower instead: 1 min hot followed by 1 min very cold , repeat 5 rounds)

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If sauna is available, please enjoy 😉 

Stay in there 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 (optional practice)

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 2-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

Great.. pls update on my workout section ....thx

Shrey

Henry

Alexander great workout. I Truly enjoy these workouts. I used to workout as if I was missing out on something all the time. And I would end up overtraining. These workout are simple, hard but efficient!

Willy

Chest workout 💪🏼😎

Great workout Alexander. Hadn’t done low reps in a while on bench press. Always love that beginning warm ups💪🏽

POWER CHEST WORKOUT 💪🏼😎🔥

Awesome Chest Workout. Thank you Alexander!!

Didn’t have a pec machine at equinox :(

CHEST WORKOUT 🔥💪🏼😉

Thanks for the chest workout Alexander! I’ve been replacing kettle bells with dumbbells as there aren’t too many different weights at my gym 💪🏽

Mega Chest workout 💪🏼🤩🔥

My pecks are on fire, you’re always uploading heat Alexander🔥💪🏼

Nestor

CHEST WORKOUT (size & functionality)

Alxander by far one of my favorite workouts and pump💪🏽. It was challenging to be engaged the whole time bc everything felt like it was trembling half way through. I see why of the MEGA on the name 😁

Jerome

Mega Chest workout 💪🏼

Challenging, yet felt like i need something more ! 
But loved the pump 🙏🏻🔥

INTELLIGENT CHEST WORKOUT 💪🏼😉🙏🏻

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