Name: Playbook - Alexander Karpov - W1/D2 - Chest Workout
Uploaded: 2021-01-18T11:49:32.331Z
Duration: 50 min
Description: W1/D2 - Chest Workout

That was short but still felt like a good workout.

Geoffrey Morgan

I was nice and straight forward.  Thanks!

Eric Williams

One of the best chest workouts I’ve done! 💪🏼

Seth

Arturo

Daniel Jamieson

Great workout. To help me rebuild my foundation.

Errol Miranda

AungLin Myat

Would have liked to see one more finishing workout, another pushup variation to end on. Otherwise it was great !

Jack Welsh

Brandon Avery

Florencia

Thank you Alexander. Every time I have started a workout of yours this week it’s been like wow that’s a short workout but when I finish I definitely feel accomplished with better form and being present through the exercises. FYI: I’ve been lifting less weight to be more conscious of the muscle that I’m working out this week and I’m falling in love with the sport all over again as when I started in 2015.

Willy

Good.  Push ups with the Swiss ball were challenging and I had to do assisted dips.

Alex James

Tom Samuel

Time to hit some upper body today gents. This is one of my favorite workouts and I hope you love it. Let me know if you have any questions of course! Tomorrow I recommend taking a full rest day.

- Hands slightly wider then shoulders width 
- Core muscles very tight throughout the movement 
- Full range of motion 
- Fast powerful positives and little slower negatives

Push-ups (with both feet on a Swiss ball)

- Start with light weight to warm up, then gradually increase weight 
   after each set so that the number of reps decreases set after set 
- Once on the bench, retract the shoulders back slightly, drive up directly 
   from your elbows 
- For some people it will be more comfortable to tuck the elbows slightly 
   in, but do whatever allows you to be pain free and  
   comfortable 
- Full range of motion in all reps  
- Press up with power , slow down on the way back down during the 
   eccentric phase

Incline bench barbell press

- Keep elbows tucked in 
- When you dip down, lean upper body slightly forward!
- Slow negatives, explosive but controlled positives!

Body Weight Dips

- Retract your shoulders slightly back once you're laying on the bench
- Keep arms slightly bent throughout the entire movement 
- Focus on the full range of motion in each rep
- Slow and controlled negatives, explosive positives

Flat bench dumbbells flyes

W1/D2 - Chest Workout

Nancy

The perfect plan for me right now! I needed to get back to the basics and work on form. Love the no fluff approach!

Leslie Erwin

W1/D1 - Lower Body Workout

Workouts lack length and intensity so far. Not tired.

Arnav Kacker

Good. Did it yesterday, forgot to mark that I completed it.

Ryan Sirlin

W1/D3 - Back attack workout

Great! I am working on building my endurance, and this definitely pushed me!

W1/D4 - Mobility +  Abs + HIIT

Jagger

Absolutely brutal. I warmed up with 5 minutes brisk pace on the stairmaster 💀

W2/D1: Lower Body Workout

Stephen

W2/D2: Abs and HIIT

Weak workout, needs more to it, I ended up adding additional chest exercises afterwards. Additionally, exercise two is labeled inc bench DB flyes, but the video is clearly inc bench press

Angela

Thank you Alex! I was a little confused with the first exercise bc it say to do 20,12,10,8,8 but then in your notes it said the last 3 sets should be 5reps. Should I do 3 extra sets after the sets you wrote there so around 8sets total? Then, the second exercise said incline dB flies but when I saw you doing it on the video you were doing incline dB press instead. Thank you bro for a great workout 🙌🏽

Nawar Rasslan

W2/D3: Chest Workout

Thank you Alexander. Love being able to work on so many new things that are going to help me to be healthier all around

W2/D4: Mobility work / abs

Pablo

Had to speed it up without rest and switch the barbell row for an upright kettlebell row. Also changed the deadlifts for flyes🤘🏼shoulders burning

W1/D2 - Chest Workout

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