Name: Playbook - Alexander Karpov - In Home huge ARMS workout 💪🏼🔥
Uploaded: 2021-01-18T11:49:40.971Z
Duration: 45 min
Description: In Home huge ARMS workout 💪🏼🔥

This entire workout I performed on the balcony with only 2 heavy kettle bells !
-
So you don’t need any special equipment! Just a pair of relatively heavy ( to you ) kettlebells or dumbbells!
-
If you have different weights is even better 👌🏼
____
Warm up very well before the workout! Keep perfect posture and form in all exercises! Breathe properly during the sets !
——
I suggest to alternate exercises for triceps and biceps . Complete 1 ex. for tricep then 1 for biceps and so forth !

• keep core muscles tight throughout the movement 
• elbow pointing back throughout the movement 
• shoulders retracted back 
• feet stable on the floor in front of you
• use body weight, go through full range of motion

Back dips on 2 stable kettlebells

• grab a kettlebell with both arms (neutral grip) 
• keep Shoulders back and chest tall 
• elbows remain tight close to the body 
• curl with full range of motion 
• focus on slow negatives and explosive positives!

Neutral close grip kettlebell curls

• lay on the floor 
• grab carefully both kettlebells (don’t drop them on your face 😜)
• keep elbows locked in tight looking directly upward!
• fully extend the triceps back so that the weights almost touch the floor 
• come back up and lock out the elbows !
• slow and controlled reps

Bilateral kettlebell “scull-crushers” on the floor

• keep Shoulders back and chest tall 
• elbows remain tight close to the body 
• curl with full range of motion 
• focus on slow negatives and explosive positives!
-
Reps indicated are for each arm within 1 set
-
Preferably use heavy weight right from the 1st set , so that after each set the number of reps will decrease naturally due to exhaustion

Standing alternating kettlebell curls

• grab a kettlebell carefully with both arms and bring it behind the neck 
• keep great strong posture: chest tall , shoulders back and straight spine !
• elbows remain stationary , tight and looking upward 
• extend the triceps back fully , return back up and squeeze the triceps at the top!

Bilateral overhead kettlebell tricep extensions

• keep Shoulders back and chest tall 
• elbows remain tight close to the body 
• curl with full range of motion in each rep
• focus on slow negatives and explosive positives!
-
Preferably use the same (heavy) weight right from the 1st set , so that after each set the number of reps will decrease naturally due to exhaustion

Standing bilateral kettlebell curls

In Home huge 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!

In Home huge ARMS workout 💪🏼🔥

More workouts from Alexander Karpov