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The Alpha M. Diet Plan
Alpha has been in a serious rut with his diet. It’s a 3 step process: workout, cardio, and diet. His workout and cardio have been going okay, but he can’t get re-energized with his diet. He has been eating at night. Also, if temptations are in the house, 9-times-out-of-10 he can ignore and avoid. But when he’s not disciplined and focused, he goes nuts!
If you are also looking to get back on track, now is the time! Summer is going to be here before you know it. Who’s with Alpha!? We all fall off of the wagon. It’s about getting back on track. Check out The Alpha M. Diet Plan if you are having a tough time figuring out what to eat. Also check out Workout #4 that increases the cardio to assist with fat loss.
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Weekly Workout #4: Isolation and Cardio
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week. The result will be better and harder body part workouts and increased fat loss.
Monday: Shoulders and Cardio
Shoulders
- Dumbbell Side Raises: 4 sets x 10-12 reps
- Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps
- Dumbbell Front Raises: 4 sets x 10-12 reps
- Rear Peck Deck: 4 sets x 12-15 reps
- Upright Rows (on smith machine or free weight): 4 sets x 10-12 reps
Cardio: 40 min in target zone
Tuesday: Biceps and Abs
Biceps
- Alternating Dumbbell Curls: 4 sets x 10-12 reps
- Standing Barbell Curls: 4 set x 8-12 reps
- Seated Hammer Curls: 4 sets x 10 to 15 reps
- Preacher Curl (machine or free weights): 3 sets x 8-12 reps
- Cable Bicep Curls: 3 sets x 10-12 reps
Abs
- Crunches on Bench: 4 sets x 25 reps
- Cable Crunches: 4 sets x 20 reps
- Leg Lifts (machine that has place for your back and arm pads): 4 sets x 15-20 reps
Wed: Chest and Cardio
Chest
- Pec Deck: 4 sets x 10-12 reps
- Dumbbell Bench Press: 4 sets x 10 reps
- Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 reps
- Body Weight Dips (use machine if you need to): 3 sets x 12-20 reps
- Cable Fly: 3 sets x 8-12 reps
Cardio: 35 min in target zone
Thursday: Legs
Legs
- Leg Extensions: 4 sets x 20 reps
- Hamstring Curls: 4 sets x 15 reps
- Leg Press: 4 sets x 15-20 reps
- Jump Squats: 3 sets of 25
- Walking Lunges: 3 sets x 15reps (each leg)
- Seated Calf Raises: 5 sets x 25 reps
- Standing Calf Raises: 4 sets x 30 reps
Friday: Triceps and Cardio
Triceps
- Tricep Push Down (with rope): 4 sets x 15 – 20reps
- Tricep Dips (on bench): 4 sets x 20 reps
- Skull Crushers: 4 sets x 12-15 reps
- Tricep Push Downs (bar): 3 sets x 12-15 reps
- Close Grip Push Ups (hands close to body and elbows slide back and against your body): 4 sets of 12-15
Cardio: Cardio: 45 min in target zone
Saturday: Back and Cardio
Back:
- Pull ups (use machine if needed): 5 sets x 4-12 reps
- Seated Rows: 4 sets x 10-12 reps
- Close Grip Pull downs: 4 sets x 8-12 reps
- T Bar Row: 4 sets x 8-12 reps
- Stiff Arm Push Downs: 4 sets x 10-12
Cardio: Cardio: 35 min in target heart rate zone
Sunday: Rest
