Name: Playbook - Alexander Karpov - W3/D6: Arms + Calves Workout
Uploaded: 2021-01-18T11:49:08.591Z
Duration: 45 min
Description: W3/D6: Arms + Calves Workout

This workout had me fooled for something easy but with the variation of compound movements you’ve added it really pushes you,  especially with great form!!

Jonathan

Thanks Alexander. Finished third week 💪🏽🤟🏽

Willy

Really good sesh again, calf’s were a bit of a killer.

Tom Samuel

Tomorrow it’s better to take a complete rest day. Enjoy yourself, recover well and get ready for a whooping week 4. Begin today’s workout with “mobility drill for shoulders and elbows".

-Grab a small medicine ball
-Perform slow movements with full range of motion (as shown 
 by me here)
-Smooth movements that flow one into another 
-2-3 min nonstop

Mobility drill for shoulders and elbows

-Fundamental exercise to grow strength and overall size in the 
  triceps 🔥
-Keep elbows tuck in throughout the movement! 
-Keep constant tension in the triceps all the time ! Mentally be in 
  the triceps ! Visualize it growing and getting stronger!
-Use full range of motion, focusing on slow negatives (eccentric) 
  and explosive positives (concentric) phase !
-Exhale on the way up , inhale on the way down 👌🏼
-Start with empty bar in 1st set and increase weight after each 
 gradually, last 2 sets perform very heavy 5 reps

Flat bench (close grip, shoulders width) barbell press

-Shoulders width grip 
-Elbows close to the body throughout the movement 
-Slow negatives (eccentric), explosive  positives (concentric) phase of 
  each rep, very controlled conscious movements 
-Use full range of motion in each rep 
-Start with empty bar in the 1st set and then gradually increase 
  the weight after each set

Standing barbell curls

-Make a step backwards and lean the upper body slightly forward 
-Keep Shoulders back and chest tall 
-Elbows remain tight, close to the body 
-Use full range of motion in each rep 
-Slow negatives and explosive positives 
-Increase weight after each set!

High cable rope triceps extensions

-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

-Grab a plate or a dumbbell in 1 hand
-Step on a low stable platform (of any kind)
-Stand stable (hold with a free hand onto something)
-Raise The calf 
-Full range of motion is very important 
-Focus on slow negatives and explosive positives 
-Reps indicated per each leg in 1 set 
-Aim to increase weight after each set (if you can easily do more 
  then 10 Reps

Single leg calf raises with a dumbbell

W3/D6: Arms + Calves 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 💀

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/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/D6: Arms + Calves Workout

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