Name: Playbook - Alexander Karpov - OUTDOOR ARM WORKOUT 💪🏼😉🔥
Uploaded: 2021-01-18T11:49:42.899Z
Duration: 45 min
Description: OUTDOOR ARM WORKOUT 💪🏼😉🔥

Phenomenal arms workout building lean muscles and increasing strength ! It will allow you to target biceps , triceps and forearms 🔥
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PERFORM THIS ENTIRE WORKOUT IN A SUPERSET MANNER , COMBINING 1 exercise for tricep with 1 for biceps.
Example: 
Do 1st set of exercise #1 and then right away  workout rest perform 1 set of exercise #2 and so forth.
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Warmup very well , perform a mobility and abs routine that I offer here !
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Then go ahead with main routine 
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Always focus on being present and establishing best mind-muscle connection in each movement ! 
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Impeccable Form and conscious movements is the key to building high quality muscle mass and feeling satisfied from training !
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Pay huge attention to your breathing : exhale on each concentric and inhale on the eccentric phase of each rep ! 
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Choose weight wisely , the one that is challenging you but you can control it fully !

I recommend to do it in the sequence that I portray here

Band work for shoulders mobility

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)

Lean against a bench
 (the higher the bench the easier it will be to perform the exercise)

Make few steps back so that your entire body is at about 30 degree incline position 

Keep core muscles very tight

elbows slightly tuck in 

Begin performing the tricep extensions by dropping the body forward 

Slow and controlled reps only 👌🏼

Body weight bench tricep extensions/drop

Phenomenal movement for biceps and forearms 

Grab a heavy kettlebell 

Keep the spine neutral, chest tall C shoulders back , elbows close to the body (very tight)

Perform conscious curls with full range of motion 

Increase weight after each set if you feel it’s too easy

Reverse grip kettlebell curls

Lay down on flat bench 

Grab a 1 heavy kettlebell 

Keep elbows and shoulders very tight 

Perform the Extension of the triceps (backwards )
Be careful when you hold a kettle bell over your head - don’t drop it please! Grab it very strong and comfortably 

Use full range of motion 

Increase weight after each set if it feels light

Flat bench kettle bell scull-crushers 🔥

shoulders width grip 

Bring elbows forward as you curl the barbell up , squeeze both biceps at the top !

Allow slightly leaning back (cheating) however keep all back and core muscles very tight throughout the movement to secure yourself from injuries 👌🏼

 slow negatives (eccentric), explosive  positives (concentric) phase of each rep , very controlled conscious movements 

use full range of motion in each rep 

Increase the weight after each set

Standing (old school ) barbell bicep curls

Bend over so that your upper body is almost parallel with the ground 

Keep legs just slightly bent throughout the movement 

Core muscles tight, spine straight, shoulders back !

Keep elbows very high (pointing backward)

Kick both arms back to fire up triceps 
(Squeeze them for a sec at the top of each contraction )
Extend them back 

Change wrists position from neutral to supinated to pronates 

Increase weight after each set

Bent over bilateral tricep kickbacks (with 2 kettlebells) with alternating wrist position

Bend over 

Put the resting arm on a bench for support/ overall  stability 

Keep the spine straight

The elbow of the working arm is pointing down 

Perform a curl with full range of motion, squeeze bicep at the top for 1-2 sec. slowly return down 

Aim to Increase weight after each set
(Reps indicated per each arm within 1 set)

Concentration single arm kettlebell bicep curls

OUTDOOR ARM 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!

OUTDOOR ARM WORKOUT 💪🏼😉🔥

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