Name: Playbook - Alexander Karpov - UPPER BODY (emphasis on CHEST & ARMS) 💪🏼😎✨
Uploaded: 2021-01-19T02:22:21.264Z
Duration: 55 min
Description: UPPER BODY (emphasis on CHEST & ARMS) 💪🏼😎✨

Start with acknowledging how it feels to be in your body, bringing your attention to breathing, start slowly and deeply in through the nose, allowing the belly to expand then slowly letting air out through the mouth. 9 breaths like that , then begin increasing the speed and intensity of breaths ... go ahead and complete about 60 of those. Feel your body fully oxygenated. If you feel dizzy that’s exactly what you want. You are safe, It simply means that your body is happy to get so much air, it’s ready to work efficiently.

Conscious breathing 🌬

Grab a band, create just slight tension in it and and do the rotations back and forth, then do sideway mills behind your back (as I show)... no rush , do it slowly first , then speed it up slightly

Keep going for 1-2 min nonstop

Resistance band shoulders mobility

Grab an ab wheel

Put a comfortable pad underneath your knees

Begin doing rollouts focusing on constant tension in all core , aim to crunch it at the top mentally creating a “U” shape , then slowly extend your self forward. Keep Shoulders tight all the time

Control the movement with core consciously

Inhale as you extend the body forward and Exhale fully when you roll back up !

Kneeled ab wheel rollouts

Lay on incline bench 

Arch your back just slightly

Retract the shoulders blades slightly back (feel them sort of squeezed into the bench 

Start the pressing movement 
Drive up directly from the elbows, keeping them just slightly tuck in 

Perform 1 rep starting with any side you prefer, then switch arms and do 2nd rep with other side! Repeat 

Focus on slow negatives and explosive but controlled positives! Mind - muscle connection is the key 🔑 

Use full range of motion in each rep

Aim to increase weight after each set

Reps indicated are per each side within 1 set

Incline bench Alternating dumbbells press

Perform both exercises with very little to no rest in between.

Rest up to 3-4 min in between rounds

Grab 2 kettlebells and carefully lay on the swiss ball
(Pelvis slightly down, otherwise the weight of kettlebells will overweight you and you will fall)

Make sure to put both feet wide enough for stability 

When you perform flyes make sure to Keep Arms just slightly bent throughout the exercise 

Slow negatives and explosive positives 

Use full range of motion in each rep !

Start with light weight in 1st set and then gradually Increase weight after each set if it’s too easy !

Swiss ball kettlebell flyes

Fundamental (Body weight) finisher movement!
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Keep elbows tuck in (looking back)
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When you dip down, lean the upper body slightly forward!
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Slow negatives, explosive but controlled positives!
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Do 3 sets of max reps with perfect form 👌🏼

Body weight dips

Chest superset

Perform both exercises without rest in between 

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

UPPER BODY (emphasis on CHEST & ARMS) 💪🏼😎✨

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

Shrey

Henry

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!

Willy

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)

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 😁

Jerome

Mega Chest workout 💪🏼

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

UPPER BODY (emphasis on CHEST & ARMS) 💪🏼😎✨

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