Name: Playbook - Alexander Karpov - W2/D5: Back and shoulders
Uploaded: 2021-01-18T11:46:45.699Z
Duration: 50 min
Description: W2/D5: Back and shoulders

Pablo

Willy

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

David

Tom Samuel

It’s time for an intense back and shoulders combo workout.

-Shoulders width stance 
-Keep core tight and spine absolutely straight throughout the movement 
-Keep chest tall and shoulders back at all times
-When you're ready to lift the weight keep the barbell as close to your     
 legs as possible. Begin the movement with engaging your hips, legs and 
 glutes then engage all back and core with power get into upright 
 position 
- Fix the weight at the top, stand strong and stable on both feet
- Then slowly and controlled return the weight down, meanwhile going 
   into semi squat position and keeping the back impeccably straight!
- Increase weight after each set gradually (begin with just an empty bar)

Conventional deadlifts

-Seat on a chair with back support 
-Grab 2 dumbbells 
- Keep neutral spine and shoulders back
- Engage your core 
- Press up overhead directly from the elbows, on the way down 
  internally rotate elbows and hands with the weights so that both palms 
  looking at your face (at the bottom of each rep
- Smoothly return the arms to initial position (when elbows are flared 
  out) creating a nice “J” shape with the elbows
- Only conscious and controlled movements with full range of motion 
- Aim to increase weight gradually after each set

Seated Arnold press (with dumbbells)

- Grip slightly wider than shoulders width 
- In the beginning retract the scapula back and then pull yourself up       
  focusing on the elbows!
- Slow negatives (eccentric) and explosive positives (concentric).
- Exhale on the way up (concentric phase) and Inhale on the way down 
  (eccentric phase)

Wide grip pull-ups

- Shoulders width grip
- Keep core very tight throughout the movement
 - Shoulders back and chest tall
-Raise the bar with the elbows (they have to do all the work, don’t focus     
  on the barbell, focus on the elbows!
-(However make sure that the barbell remains very close to the upper  
  body throughout the movement, do not transfer the weight forward ( 
  (very important)
- Raise the bar towards your chin with power , then will full control  
   lower the bar down! No jerking movements with the joints 
- BREATHING IS KEY : exhale as you raise the bar , inhale through the  
  nose into your diaphragm at the bottom of each rep 🙌🏼
- Aim to increase weight after each set gradually 
- As you can see I go very heavy but I’m very very conscious and aware of  
  my muscles doing the work, my joints are fully secure!

Standing upright barbell rows

W2/D5: Back and shoulders

Nancy

Arturo

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

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

W1/D2 - Chest 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!

Daniel Jamieson

W1/D4 - Mobility +  Abs + HIIT

Jagger

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

Jack Welsh

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/D5: Back and shoulders

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