Name: Playbook - Alexander Karpov - W4/D6: Shoulders Workout
Uploaded: 2021-01-18T11:49:48.867Z
Duration: 45 min
Description: W4/D6: Shoulders Workout

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

Alex

Willy

Wow, what a workout to end! Shoulders are officially dead.

Tom Samuel

Could’ve gone more but I stopped. Learning to trust the process .. there is no rush 🙏

Russell

That’s it! Congratulations on getting to the very last workout of The foundation program!!! Hitting shoulders today and tomorrow we are resting hard. Celebrate the completion in the spa, get yourself a good deep tissue massage, stay in the hot tub and steam room for a while! You deserve it big time and your body will say “THANK YOU” Btw this program is something that I have put a lot of thought into and used my 15 year experience in the field of conscious natural bodybuilding! I myself would be more than happy to get access to something like this as a kid who aspired to learn and get better. I’m very happy that you can have it in your arsenal now! You can get back to it every few months because it’s very fundamental. It gives your body just enough of most effective tools in order to progress. Stay natural and SHREDDED365

- Remarkable cool down / stretching
- Grab a small ball for balance and slowly position yourself on the Swiss          
   ball 
-Stretch through one side meanwhile breathing very deep and slow,        
 allowing all upper body to stretch and letting the tension dissolve. 
 Imagine and visualize your body recovering and muscles and organs 
 getting filled with oxygen! (Mental aspect is mega important 🙏🏻😉)
-Do this practice for 4-5 min nonstop, going from 1 side to another

Swiss Ball / Medicine Ball Mobility & Stretching Work

- Sit on a chair with back support 
- Grab 2 dumbbells 
- Keep neutral spine and shoulders back
- Engage your core 
- Press up overhead directly from the elbow , on the way down 
  internally rotate elbows and hands with the weights so that both palms 
  are 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 after each set gradually

Seated Arnold press (with dumbbells)

- Remarkable exercise to target all upper back and shoulders 🔥
- Lay down on the incline bench face down, keep the feet wide for 
  stability and balance.
- Grab 2 dumbbells 
- Start raising to the sides focusing on the elbows!
- Then 2nd rep perform in front of you!
- Keep both arms slightly bent throughout both movements
-  Use full range of motion in all reps, focusing on slow negatives and 
   explosive positives 👌🏼
- Keep alternating the movements (side and front ones )
- Aim to increase weight after each set slightly

Incline bench (facing down) alternating dumbbell raises (from side to front ones)

- Keep great posture: core very tight, chest tall and shoulders back 
-  Raise the weights to the sides focusing on the elbows doing the work 
   (and not the hands with dumbbells) elbows have to always be higher 
   than the dumbbells 👌🏼
- Use full range of motion and constant tension in each rep
- Slow negatives and explosive 
- Aim to increase weight after each set

Standing side dumbbells raises

W4/D6: Shoulders 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

W4/D6: Shoulders Workout

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