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Workouts

Leg Day | Incredible 30 Minute Leg Workout

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IAmAlphaM Lunges
It's leg day! The majority of men don't like leg day, and it shows in the gym with bird legs. Friends don't let friends skip leg day! So today Aaron Marino of alpha m. shows you how to train legs in 30 minutes if you hustle. It's all about the supersets:
  1. 3 sets of: Leg press (20 reps) with feet shoulder width apart, making sure feet are high enough on the platform (keeps knees safer) --> leg extensions with pauses (20 reps). Rest for 30 seconds and go for it again.
  2. 3 sets of: Squats or on the Smith Machine (12 - 15 reps) with head up, chest up, butt back --> hamstring curls (12 - 15 reps)
  3. 3 sets of: Walking lunges see link below for lunge demonstration (15 down / 15 back) --> seated calf raises (15 reps slow with a pause then 15 little pulses)

Past Topics

New Topics Added Weekly!
Brutal Back Workout  -
January 22, 2014
Subscribe to Alpha M. on YouTube Do you know how much Alpha wants to work out today? Zero! But he showed up. That's the difference between people who succeed at fitness program and people who don't (they make 1,000 excuses). When fitness is a priority, you WILL make it to the gym. Alpha is here, he's going to get through it, and in the end, he'll be glad he did it. Here's the workout (4 sets) withRead More»
Incredible Bicep and Tricep Workout | Big Guns Guaranteed!  -
January 15, 2014
Subscribe to Alpha M. on YouTube Alpha loves working biceps and triceps together. The pump keeps him coming back for more. Aaron Marino of alpha m. presents a workout that will trash your biceps and triceps. Your pythons will be pumped and growing. Start with a warms-up of straight bar curls (12 reps) and rope push-downs (20 reps). After the warm-up, the workout consists of 4 sets of: Straight baRead More»
Incredible Chest Workout | Give This One a Try!  -
January 8, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. presents an incredible chest workout with his buddy, Steve (who's rocking the Prada's). Perform 4 sets for a pumped chest: Pec deck (12 reps). One thing that Alpha's see that they are doing wrong on the pec deck is sitting too high. You have to drop that seat that elbows and arms are sitting nice and even. Push-ups (20 reps). Cable Flies (Read More»
Advanced Abdominal Exercise -
December 30, 2013
 Subscribe to Alpha M. on YouTube This great ab exercise requires a pull-up bar. Aaron Marino of alpha m. demonstrates. The key is not to let your body rock all over the place. You have to work on your core. Control allows for great core workout, hip flexors, and abs. This is definitely an advanced exercises so don't be disappointed if you can only do a few. It's very effective. Read More»

Three Exercises Are Better Than One | Squats with Bicep Curls, Side Raises/Press -
December 18, 2013
Subscribe to Alpha M. on YouTube By now you know that Alpha is a big fan of saving time when working out. In this video, Aaron Marino of alpha m. shows three variations of a squat. These three squat variations incorporate other muscle groups: squat + bicep curl, squat + shoulder side raise, and squat + press. The key is proper form. Don't use a weight that is too heavy and don't perform the reps tRead More»
Killer Core Stability Push Up  -
December 11, 2013
Subscribe to Alpha M. on YouTube One of Alpha's favorite body weight exercises is the push-up, and he does it every single time he does a chest workout. Aaron Marino of alpha m. demonstrates medicine ball push-ups. These are incredibly difficult because you can get super deep but at the same time you have to maintain body control. They are a great core exercise but be careful if your muscles aren'Read More»
Killer Shoulder Superset!  -
December 8, 2013
Subscribe to Alpha M. on YouTube At the end of your workout, grab light dumbbells. Alpha's using 15 pounds. Aaron Marino of alpha m. demonstrates this shoulder superset. Everything you do has a pause at the top. Behind the butt raise is the first exercise. Next, go into front raise. Finish with some standard side raises. Incredible superset to give a shot because you're going to love them! Read More»
Let's Destroy Those Shoulders With This Intense Superset  -
December 4, 2013
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is stretching in preparation to beat the hell out of his shoulders. This simple superset is something different and extra for shoulders. Use the rope and attach to the lower pulley as well as dumbbells for 4 sets as follows: Pick up ropes and grab with knuckles facing forward for an upright row. Elbows straight up and down, like you are ziRead More»
Bicep and Tricep Superset | Guns! Pipes! Pythons!  -
November 27, 2013
Subscribe to Alpha M. on YouTube Guns! Pipes! Pythons! Want to blast both the biceps and the triceps? Here ya go! You need a flat bench, a bar, and some dumbbells.  Remember that It's all about control and good form. Lighten your weight and tighten-up your form for your muscles to react and to have incredible workouts. Aaron Marino of alpha m. demonstrates the superset (repeat 4 times): Start wiRead More»

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