Name: Playbook - Alexander Karpov - Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)
Uploaded: 2021-01-18T11:49:50.935Z
Duration: 50 min
Description: Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)

Shrey

Great workout Alexander! Felt that back and shoulders nicely involved in the work💪🏽

Willy

Akash Tolani

When you do combo workouts like this one , it’s all about approaching the training intelligently, doing specific exercises in the right order and with correct intensity & volume... so that all muscles get trained just enough and nothing gets burned out impeding a session to go flawlessly.
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Begin the workout with functional dynamic warmup, then abs...

Only then get to the main workout movements (when you nervous system is awakened and the body is warmed up)

Once you complete the session - please leave me your feedback here and tag me @alexander1official in your instagram posts , so I can check you out and share your progress with others 💪🏼😉

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

Row vigorously from with full range of motion 

Focus on all body , start with leg push then engage core and row through elbows 

Breathing is crucial, do It fully , in through your nose , out through you mouth 

2-4 non stop

Rowing machine

Get into a push-up position with both feet on the Swiss ball. In the initial position the ball has to be underneath the knees in order to have enough space (range of motion) for a full crunch.

Start bringing the knees towards the chest. Imaging creating a “U” shape with your core

Exhale when you crunch and inhale when you straighten the legs back. (PROPET BREATHING IS EVERYTHING 🙌🏼)

Swiss ball (knees to chest) crunches

Depending on your current level do this exercise with your own body weight or add extra weight (dumbbell between the feet) for additional resistance ... I recommend to ad weight in the last 2 sets (#3 and #4)
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Execution:

Grab the bar with underhand shoulders width grip

Pull yourself up focusing on the elbows going down and back ! (It’s the mental key for best chin-up performance)

Focus on very conscious and controlled reps with full range of motion !

Aim to do fast and explosive positives (way up) and slow and controlled negatives (way down)

Weighted (or bodyweight) chin-ups

Stand strong. Keep impeccable posture during the exercise. Neutral spine, chest tall , shoulders slightly retracted.

Press the dumbbells up directly from the elbows. It’s vitally important to keep them down and not to tilt lower arm in any direction

As you lower the weights, aim to create a smooth curve with elbows at the bottom, bringing them forward

Fixate that position bring elbows sideways and again press up directly from elbows.

Focus on slow negatives and explosive positives.

Exhale when you press and inhale into the diaphragm as you lower the weight.

Aim to increase weight after each set gradually

Standing Arnold press

If you don’t have a grip bar with this type of handles , just use a regular wide grip bar.
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Execution:
• keep your upper body in a straight position (chest tall, shoulders back)
• core muscles tight
• pull down at first towards your chest, then the next rep - behind the neck.

• begin each rep with slightly retracting the scapula (aka bringing the shoulders back) and then focus on pulling the bar down with your elbows (it’s crucial)
• focus on slow and controlled Reps with full range of motion 
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Aim to increase weight after each set slightly 
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Reps indicated per set is 10 (5 to the chest + 5 behind the neck)

Wide grip (alternating direction) pull-downs

Grab a rope from the lowest cable notch 

Seat on the floor comfortably

Keep your upper body in an upright position 

Keep the arms slightly bent throughout the movement 

Begin raising your hands overhead (as far back as you can)

focus on very conscious reps , with full range of motion, making emphasis on slow negatives and explosive positives (for best mind-muscle connection)

Low cable (floored) overhead rope raises

Back & shoulders superset 💪🏼🔥

Execution of this movement:

• put the resting hand on some type of stable equipment
• bend over 
• keep the spine neutral and core muscles very tight throughout the movement
• row with 1 arm focusing on the elbow  and mentally disengage the bicep (that’s the key)
• slow negatives and explosive positives (for best mind-muscle connection)
• full range of motion in each rep
• very conscious and controlled movements
• exhale during the concentric phase aka positive and inhale on the way down during the eccentric aka negative phase 
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Aim to increase weight after each set slightly

Unilateral kettlebell row

Phenomenal combo movement for biceps and forearms 🔥🙌🏼

Grab the bar with overhand shoulders width grip 

Keep your back upright, shoulders back and chest tall throughout the movement 👌🏼

Keep elbows very close to the body (locked in tight)

Raise the bar to 90 degree angle , then perform a partial forearm curl upward (basically just using the strength of the wrists and forearms)

Then lower the bar slowly down , repeat the movement 

Use relatively light weight for this exercise! It’s no joke 😜 

constant tension in the muscles is the key. If you can’t control the weight - drop it down a little and try again

Standing reverse (overhand) grip straight barbell curls into static forearms curl

Back & biceps superset 💪🏼🔥

Do it outdoors (if you can) , oxygen availability is a huge advantage to you and has many benefits for health and overall results
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Get into semi-squat (stable) position, stand slightly wider then your shoulders width !
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start Tossing the ropes vigorously for 20-30 sec nonstop (changing the way of moving them) from alternating to bilateral etc. be creative! 

When you toss the rope it’s important to lean back slightly otherwise the ropes will pull you in and your performance will suffer.

Rest 1 min in between rounds!

Battle ropes

Do it for 10-20 min total.

Start with 1 min hot , then go right into the cold for 1-3 min.

Repeat 2-3 rounds for enhanced recovery, wellbeing, mood , and immune system support 
👏🏽🙏🏻🙌🏼

Hot water plunge (aka jacuzzi)  🔥into ice cold plunge ❄️ 🥶

Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)

Conscious and fully conected with every present breath to the effective movements. Thank you!

riza

Great workout brother, thank you! Really enjoyed it. 😎🙏🏼

Hunter

CONSCIOUS Back & shoulders workout ! (New 🔥)

Such a good workout Alexander. Those Hypertension’s with shoulders were wow. No words bro!! 💪🏽

Conscious BACK & SHOULDERS workout 🙏🏻💪🏼😉

Thank you Alexander. These workouts are so worth working hard through them while being very conscious of your movements. Great work again💪🏽

Back & shoulders 💪🏼 (powerful upper body workout) 🔥

Alexander, I loved the last exercise bro. Thanks again💪🏽

Back & shoulders (mega workout 🔥🙌🏼🤩)

That last super set was definitely a learning experience. I had never done either exercise. Great workout. Thanks Alexander

Back & shoulders 🔥 (intelligent efficiency)

Wow Alexander this one was fire! Love shoulders and Back together like you said. Never tried these muscles before together 💪🏽

Very intense workout. Really feel the back and shoulder muscles engage.

Nestor

Back & shoulders workout 🔥💪🏼

This is exactly the type of balance and conscious training which you can finish in under 45 min. So much fun during the training‘s from Alexander. He really knows! Thank you for your input brother 👊🧿☀️

Upper body workout 🔥💪🏼 (back, shoulders, biceps, abs, HIIT)

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