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Workouts

Crazy Tricep Workout

Subscribe to Alpha M. on YouTube
You want big guns? In order to get some size, you need to do more than just biceps. Aaron Marino of alpha m. knows that you love the fun & sexy *mirror* muscles (aka biceps) but the triceps make up 2/3 of your arm's muscle mass.

Alpha demonstrates a crazy tricep superset that takes about 15 minutes if focused. Perform four sets of each superset, only resting 30 seconds between sets. Lighten weight as the workout proceeds in order to get 10 - 15 reps. Remember: it's not how much you lift but how much you look like you lift!

  • Tricep push-downs: using rope and high pulley, push down and pause for 2 seconds (90 degrees) for 12 reps
  • Overhead Tricep Extensions: have a really good stance for 12 - 15 reps

 

Rest for about a minute. Switch rope for straight bar.

  • Tricep reverse grip push-downs: press down and out in front of you with a pause at the bottom for 10 -12 reps
  • Tricep overhand grip push-downs: increase the weight (heaviest weight you've lifted all day) and get through 12 - 15 reps

Past Topics

New Topics Added Weekly!
Brutal Shoulder Superset  -
April 16, 2014
Subscribe to Alpha M. on YouTube Shoulders are a muscle group that many men overlook; however, shoulders finish out a physique. It comes down to symmetry, and without working shoulders, you can't obtain it. This superset from Aaron Marino of alpha m. is amazing. You'll need dumbbells and Smith machine or squat rack. Don't go heavy. Rest 45 seconds between sets, performing 4 sets. The key is blastRead More»
Awesome Chest Superset -
April 9, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. presents an awesome chest thrashing! This workout is comprised of three exercise supersets that break down the muscle tissue. Two stretching exercises combined with a pressing exercise fatigue and tire that muscle tissue amazingly. The stretching motion results in a bigger, stronger, and muscular chest- not the heavy bench. Perform four seRead More»
Alpha M. Top Ten Time Management Tips | Prioritizing and Being Productive -
April 2, 2014
Subscribe to Alpha M. on YouTube Do you know what the #1 reason that people give for not exercising? Not having enough time! It seems like we are getting busier as a society. You'd think with technology advancements we'd have more time, but technology is actually eating-up our time!  We can't add more hours to the day, but we can be more productive. Prioritizing is necessary to not get overwhelmRead More»
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March 26, 2014
Subscribe to Alpha M. on YouTube You're working out. Congratulations! An important aspect that is important to your success in your gym and fitness center is your etiquette. Some of these points are common sense but for those of you who are new, Aaron Marino of alpha m. goes over pet-peeves and tips. When you're at the gym, be courteous and considerate as well as have fun: Do not slam your weighRead More»

Getting Back on the Workout and Diet Wagon When You Fall Off  -
March 12, 2014
Subscribe to Alpha M. on YouTube 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, heRead More»
Weekly Workout #3 -
March 5, 2014
Subscribe to Alpha M. on YouTube We've gone through two weekly workouts: Weekly Workout #1 and Weekly Workout #2. This week is going to be isolating AND combining muscle groups for confusion. We are also adding in supersets. Cardio is a key things to keep you lean and looking great, so cardio is built in about 4 days. Aaron Marino of alpha m. reviews the workout, day-by-day, as well as hits some Read More»
Weekly Workout #2 -
February 26, 2014
Subscribe to Alpha M. on YouTube Weekly Workout #1- Muscle Isolation & Cardio Welcome to Weekly Workout #2. Aaron Marino of alpha m.presents this as an alternative to Weekly Workout #1 which isolated one muscle group per day while increasing cardio-output. With Weekly Workout #2, most days are combining muscle groups with some cardio.  In the video, each day's workout is summarized. Note thaRead More»
Weekly Workout #1 | Muscle Isolation and Cardio -
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Subscribe to Alpha M. on YouTube Beginner Workout Welcome to Weekly Workout #1!. Aaron Marino of alpha m. has been getting your body ready for a full workout with workout videos over the course of the past few months. However, if you are new to the fitness game, there's a link to a Beginner Workout which is a great way to start. For the rest of you that have been successful with the supersets anRead More»
Crazy Abdominal Workout -
February 12, 2014
Subscribe to Alpha M. on YouTube With diet and working out, your body fat is falling off for the approaching summer. In 3 months, imagine where you're going to be! Reduce your body fat to see your abs but make sure they're defined. You will need a flat bench and a light dumbbell. Complete the superset 4 times: Weighted Crunches (15 - 20 reps) Rocky's holding the bench (12 reps) Pulses (10 reps) CRead More»

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