Name: Playbook - Alexander Karpov - Intelligent ARMS & calves workout 🔥
Uploaded: 2021-01-18T11:49:22.372Z
Duration: 50 min
Description: Intelligent ARMS & calves workout 🔥

Warn up very well first, then proceed to main workout routine. Get centered, no rush.

Focus on deep belly breathing during all exercises and also make 3-6 conscious breaths in between sets.

Proper body Posture & exercise form is crucial for optimal results and injury prevention 👌🏼

Leave me your feedback here please once you complete the workout and also tag me in your instagram stories / posts  @alexander1official 🙏🏻😉

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:

inhale fully in through the nose , feel the rib cage expand, feel the air rushing to the lunges, stomach and right to the brain, 
Then exhale lightly, relax. Then go again

Repeat approximately 50 times or more (3 min or so), 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

Get into initial plank position :
Elbows on the floor , feet together, neural spine , tight core. Breathe deeply into the diaphragm.
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Initiate the dynamic component : 

Start getting into high plank (straight arms) and back Down into low plank ...

Keep going for 1 min nonstop

2-3 rounds

LOW INTO HIGH PLANK

Hang on the pull-up bar 

Perform a mix of straight legs raises into side rotations

The key is to consciously focus on abs

Slow and controlled movements, no momentum or jerking type of reps 

Exhale fully as you raise the legs , inhale on the way down 

Perform 4 rounds of 30-50 sec nonstop (adjust that time frame based on your level )

Hanging straight legs raises into side rotations (aka around the earths)

Great exercise to build strength and overall size in the triceps 🔥

Keep elbows tuck in (close to the body) throughout the movement! 

Use full range of motion, focusing on slow negatives (eccentric) and explosive positives (concentric) phase !

Keep constant tension in the triceps (mentally disengage chest and shoulders as much as you can)

Breathe deeply into your belly ! 
Exhale as you press up and inhale on the way down

Start with empty bar in 1st set and increase weight after each set gradually

Incline bench close grip barbell press

• shoulders width grip 
• elbows close to the body throughout the movement 
• slow negatives (eccentric), explosive  positives (concentric) phase of each rep , very controlled conscious movements 
• use full range of motion in each rep 
 -
Start with empty bar in the 1st set and then gradually 
Increase the weight after each set

Standing barbell curls

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)

Perform both exercises without rest in between 

1 entire round should take approximately 2 min.

Rest up to 2 min in between rounds

EXECUTION

First of all Take a proper initial position. Make a step back from the machine and lean the upper body slightly forward. Get centered.
Retract the Shoulders back and keep chest tall (throughout the exercise)

Elbows remain close to the body & tight at all times

If you want to #maxout the hypertrophy and quality of your muscle, then focus on QUALITY movements with full range of motion in each and every rep, emphasizing slow negatives and explosive but controlled positives

Rope Tricep press-downs INTO reverse stance extensions

Don’t use too much weight in this one , it’s very challenging and requires great control!
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Keep Shoulders back and chest tall, elbows remain stationary , close to the body 
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Curl the dumbbells half way up (to 90 degree angle) , from that position performing inward wrists rotation , then slowly bring dumbbells down ! Repeat 
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Aim to slightly increase weight after each set

Half way up dumbbell curls (with wrist rotation)

Arms superset

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 !

Cold shower 🚿 ❄️

Intelligent ARMS & calves 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!

Intelligent ARMS & calves workout 🔥

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