Name: Playbook - Alexander Karpov - New Arms & calves workout 🔥
Uploaded: 2021-01-18T11:49:26.249Z
Duration: 50 min
Description: New Arms & calves workout 🔥

Moritz Kuhn

I felt the pump all throughout this arm workout

Nestor

Did this exact workout yesterday guys ! Pump and satisfaction was real , you going to enjoy it 💪🏼😉
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Begin with good warmup (mobility work) , then abs , and only than get to arms & calves
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Focus on slow and controlled reps with full range of motion. Don’t rush through the workout, stay conscious.
Breathe consciously along with each movement.
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Please leave me your feedback once you complete workout guys 😜

Grab a small medicine ball
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Perform slow movements with full range of motion (as shown by me here)
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Smooth movements that flow one into another 
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2 min nonstop

Mobility routine for shoulders (2)

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)

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

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

Grab 1 heavy dumbbell
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Seat comfortably so that your back is against the seat
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Keep elbows looking up throughout the movement! Don’t flare them too much
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Use full range of motion, squeeze the triceps at the top of each rep 
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Start with light weight and increase it gradually set after set!

Seated overhead dumbbell extension (with back support)

• shoulders width overhand grip 
• shoulders back , chest tall
• keep elbows tuck in and tight close to the body throughout the movement 
• slow negatives (eccentric), explosive positives (concentric) phase of each rep 
• use full range of motion in each rep 
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Increase the weight after each set

Standing (reverse grip) ez-bar curls

Grab a dumbbell in 1 hand

Step on a low stable platform (of a plate , as I do here)

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 weighted calf raises

Get to the floor

elbows and toes are main points of contact !

Keep the shoulder blades in neural position (no need to bring it too much forward or back) just keep them in normal position.

Keep the spine absolutely straight and core under control throughout the movement!

Breathe fully but calmly. DO NOT hold your breath during the exercise.

As you inhale through the nose allow the belly button to drop down. (Spine remains neutral/straight). As you exhale draw the belly botton into your stomach (imagine that you want to stick it to the spine from the inside, of course only mentally, you don’t need to actually pull that out:)

Keep that position for as long as you can nonstop. Don’t be afraid of pain, bare it , stay with it, the reward is on the other side

Parallel body planks

New 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!

New Arms & calves workout 🔥

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