Name: Playbook - Alexander Karpov - W4/D4: Back and Triceps
Uploaded: 2021-01-18T11:49:33.309Z
Duration: 50 min
Description: W4/D4: Back and Triceps

Stephen

Great workout Alexander!!💪🏽 Getting into doing that mobility work. Definitely helps my workout

Willy

After a good day of rest, today let’s work on back and triceps. P.S. Tomorrow we are hitting active rest day where I recommend to do abs routine followed by HIIT cardio! This time I let you take responsibility and Choose your favorite abs workout ! Then do the same with cardio: be creative, choose what you enjoyed the most during previous 3 weeks or play your favorite sport. Alright, let’s get to work! Back and triceps. Begin with “great mobility sequence for shoulders and spine mobility”

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

Great Mobility sequence for shoulders and spine

- Depending on your current level do this exercise with your own body 
  weight or add extra weight (dumbbell between the feet) for additional 
  resistance 
- 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

- 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 
- 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

- Put 1 hand on something to hold on to (for support)
- One foot forward and the bring the other back !
- Keep your spine in neutral position throughout the movement (don’t 
   arch your lower back at any point!) IMPORTANT!
- When you row focus on the elbow lifting the weight and not the arm 
   with the dumbbell itself (try to mentally switch off the biceps. 
- Full range of motion (fully stretch at the bottom and then squeeze at 
   the top , you may even want to slightly wrist the upper body for extra 
   range 👌🏼
- Slow negatives (eccentric) and more explosive positives (concentric) 
   phase of each rep!
- Aim to Increase the weight after each set
- Reps indicated are for each side within 1 set

Bent over Unilateral dumbbell rows (with 1 arm support)

- Grab the bar with slightly narrower than shoulders width grip 
- Keep the elbows tight (looking up and just slightly flaring out)
- As you can see I allow the elbows to go slightly back and down (that 
  gives phenomenal stretch on triceps)
- Use full range of motion in each rep 
- Slow negatives and explosive but controlled positives 
- Aim to increase weight after each set

Flat bench Ez-bar scull-crushers

W4/D4: Back and Triceps

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

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

David

W2/D5: Back and shoulders

W2/D6 : Active Rest

Thanks for another great workout. Sissy squats....wow I have no words. I’m going to continue to work on those. I was able to do 3x4

Holy s*** ... i tried the workout with as few breaks as possible, I’m dead. Ain’t nothing “sissy” about those squats 🔥🔥

W3/D1: Lower Body Workout

Did this right after the leg workout from the prior week 😅

Thanks for another great and challenging workout Alexander!💪🏽

W3/D3: Chest Workout

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

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

Really enjoyed it, loving the mobility exercises.

Tom Samuel

W3/D4: Back Workout

Love it bro. I got to do some sprint at the beach again. Amazing connection with nature

Never been this tired from a workout in ages! Definitely going to tell all my friends about this

Samer

Struggled with mobility as didn’t know which ones to do, however did: Chest, back and shoulders. Also, did a 5 min 20 on 10 off Tabbata sprints and a 10 min swim :)

W3/D5: Mobility, Abs, + HIIT

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 💪🏽🤟🏽

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

W3/D6: Arms + Calves Workout

The hole program is perfect! Thx for your hard work🙏🏻

Thorsten

Thank you Alexander. This one was tough. I warmed up with some abs but it took some energy out of me to then go to squats and lunges lol

Wow, just wow! Did a foam roller session after.

W4/D1: Lower Body Workout

W4/D2: Chest + Biceps

Alexander that was an awesome four weeks of Foundation. Thank you for everything you created. Finally done with all of it but it was so worth & I definitely learned to include sprints in my workouts. Love them now especially at the beach

W4/D5: Abs and HIIT

Loved the mobility warm up and the targeting of all regions of the shoulders. Always a pleasure brother 🙏🏼💪🏼

Hunter

Hey, I just completed your Foundation workouts. Love it! What should I do next?
Alex

W4/D4: Back and Triceps

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