Name: Playbook - Alexander Karpov - Mega Chest workout 💪🏼
Uploaded: 2021-01-18T11:49:24.915Z
Duration: 40 min
Description: Mega Chest workout 💪🏼

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 😁

Willy

Henry

Jerome

Focus on slow conscious movements with full range of motion !

Adjust the weight in each exercise and intensity based on your current fitness level and health conditions !

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 
😉👍🏻

A phenomenal mobility movement for spine and shoulders. A great way to warm up and prepare yourself for intense workout.

• Get on your knees, place both hands in front of you.
• make few deep conscious breaths into the diaphragm.
• begin curling the spine up and then bending it down, very slowly, feeling each vertebrae of the spine (starting from lumbar spine all the way to the neck)

Feel the deep stretch on all back and neck muscles.

Do this movement from 1-3 minutes nonstop. Until you feel more loose.

Cat-cow

An amazing functional , highly beneficial variation of a push-up.
It will warmup and mobilize all upper body
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Do it slowly. Do not rush. 
Just watch carefully how I execute it and try to emulate.
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2-3 sets of few reps is more than enough to get all benefits 👌🏼

Wave push-up

• Stand stable , chest tall shoulders slightly retracted back 
• lean forward slightly 
• keep arms slightly bent throughout the movement 
• elbows looking back all the time
• slow negatives and explosive positives 
• increase weight slightly after each set

High cable crossovers

• position the feet on a bench and ask someone to put a plate on your upper back area!
• Keep the shoulder blades slightly retracted back !
• keep your spine in straight line (neutral) 
• flex all the core muscles, keep that tension all the time 
• elbows slightly tuck in slightly 
• press with power , then slow down on the way back down
• full range of motion in each rep
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Keep same weight in all sets

Weighted pushups (with elevated feet)

• retract your shoulders slightly back once you laying on the bench 
• Focus on full range of motion in each rep
• slow and controlled negatives, explosive positives
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Increase the weight after each set

Incline bench dumbbells presses

• Position the cable at the high of your shoulders

• grab a handle and stand sideways

• keep very wide stance and both legs just slightly bent (for balance)

• engage your core and begin crossing the working arm (high, towards the center of your body) . Keep the elbow looking back. Don’t rotate the upper body too much.

• focus on slow negatives and explosive positives

• exhale when you do the concentric phase and inhale on the way back (during the eccentric phase)
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Aim to increase weight after each set.
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Reps indicated per each side in 1 set

Mid. Height cable unilateral chest crossovers

Grab a seat of a rowing Machine 

Feet close to each other 

Stand slightly behind it so that you have room for movement with full range of motion 

Keep all core muscles engaged throughout the exercise 

When you  crunch aim to mentally create a “U” shape with your core at the top of each rep , simultaneously exhale and release all air from stomach and lungs

Extend forward fully...

Aim to do 15-20 conscious and controlled reps in each set

Ab rollouts on the rowing machine

Mega Chest workout 💪🏼

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

Shrey

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!

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 💪🏼😎🔥

INTELLIGENT 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)

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

Mega Chest workout 💪🏼

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