Name: Playbook - Alexander Karpov - W3/D4: Back Workout
Uploaded: 2021-01-18T11:49:45.592Z
Duration: 45 min
Description: W3/D4: Back Workout

Deadpulls were a great movement. Will be adding them to further workouts.

Jack Welsh

Great workout Alexander. Just a few movements but real great combination of exercises. Thanks for your work💪🏽

Willy

Really enjoyed it, loving the mobility exercises.

Tom Samuel

Tomorrow I suggest to stay away from lifting weights, however you should stay active, do your favorite stretches, mobility work, do some abs routine, then perform some HIIT cardio like sprints or any sport that you love playing. In terms of today’s workout : begin  with a “great mobility sequence for shoulders and spine”, only after then attempt back movements.

-Grab an elastic band , wrap it around some stable piece of 
  equipment 
-Begin performing slow, controlled and very conscious 
 movements as I show here
-Go through your maximum range of motion without creating 
  discomfort 
-It has to feel challenging but not painful 👌🏼

Great Mobility sequence for shoulders and spine

-Phenomenal Combo movement that will work back from 
  lower portion to traps 🙌🏼
-Perform a stiff leg deadlift , keep legs slightly bent and from that 
  bent over position perform a row toward the waistline focusing 
  on rowing with the elbows far back !
-Keep the spine neutral and core very tight !
-Increase the weight after each set 
-Slow and controlled movements only 
-2 movements together considered as 1 full repetition!

Barbell Deadrows

-Start each rep with scapula retraction. Row towards your chest, 
  focus on elbow positioning! Mentally switch off of the biceps!
-Increase the weight after each set

Seated wide grip pull-downs

-Use a bar with Shoulders width grip
-Lean back slightly, put 1 foot on the pole for balance and to 
  resist the pulling force
-Row with your elbows toward your forehead, keeping the elbows 
 as high as you can 
-Increase weight after each set!

High cable rope face-pulls

W3/D4: Back Workout

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 💀

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

W3/D4: Back Workout

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