As Seen On:
Menu
Shopping Cart - $0.00

You have no items in your shopping cart.

Workouts

Getting Back on the Workout and Diet Wagon When You Fall Off

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, 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.

______________________________________________

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


Past Topics

New Topics Added Weekly!
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 -
February 19, 2014
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»

Super Tough Chest Workout -
February 5, 2014
Subscribe to Alpha M. on YouTube This chest superset is probably the toughest superset that Aaron Marino of alpha m. has presented. Your chest will be on FIRE! A spotter is recommended and don't hesitate to ask someone in the gym for a spot. In between sets, stretching is encouraged. Alpha covers what you're going to need which includes dumbbells and bench press. Alpha demonstrates the superset (rRead More»
Leg Day | Incredible 30 Minute Leg Workout  -
January 29, 2014
Subscribe to Alpha M. on YouTube 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: 3 sets of: Leg press (20 reps) with feet shoulder width apart, making sure feet are high enougRead More»
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»

Items 91 to 100 of 196 total

per page
Pages:
  1. 1
  2. ...
  3. 8
  4. 9
  5. 10
  6. 11
  7. 12
  8. ...
  9. 20