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Workouts

Weekly Workout #5 (WW5)

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Weekly Workout 5

Day 1:  Chest/Cardio

Chest:

  • Dumbbell Flys Superset with Pushups:  (Flys)4 sets x 10 to 12 reps then drop down and do pushups 4 sets 10 to 20 reps
  • Flat Bench Press Dumbbells:  4 sets x 8 to 12 reps
  • Dips (body weight or assisted): 3 sets x 8 to 12 reps
  • Flat Bench Press With Bar (Free weight or smith machine): 4 sets x 8 to 12 reps

Cardio:

  • 35 min in target zone

 

Day 2: Back and Abs and light Cardio

Back and Abs

  • Pull ups (body weight or assisted) : 4 sets x 8 to 12 reps Then Superset with Stiff Arm Push Downs: 4 sets x 10 to 12 reps
  • Seated Row: 4 sets x 12 to 15 reps Then Superset with 30 crunches on the same bench for your abs
  • Close Grip Pull Downs: 4 sets x 10 to 12 reps
  • One Arm Rows: 3 sets x 10 to 12 reps Then Superset Cable Crunches: 3 sets x 15 to 20 reps
  • Back to Pull ups: 3 sets x ??? as many as you can get at this point

Cardio:

  • 20 min in target zone

 

Day 3: Shoulders and Triceps

  • Side Raises: 4 sets x 10 to 15 reps Then Use The Same Weight and Do 12 Up –Right Rows
  • Dumbbell Seated Shoulder Press: 4 sets x 8 to 12 reps
  • Rear Peck Deck: 4 sets x 10 to 12 reps Then Superset with Tricep Push Downs: 4 sets x 12 to 20 reps
  • Front Raises: 3 sets x 10 to12 reps Then Superset with Tricep Dips on Bench: 3 sets x 10 to 25 reps
  • Skull Crushers: 4 sets x 10 to 12 reps
  • Tricep Kick Backs: 3 sets x 8 to 12 reps

 

Day 4: Legs

  • Body Weight Squats:  3 sets (no weight) x 50 reps
  • Leg Extensions: 3 sets x 20 reps (do a weight that you can get 20)
  • Hamstring Curls: 4 sets x 20 reps
  • Walking Lunges: 3 sets x 10 to 15 reps each leg (holding dumbbells or body weight)
  • Leg Press: 4 sets x 20 reps
  • Calf Raises (on leg press): 4 sets x 50 reps (seriously do 50 reps with a weight you can handle)

 

Day 5: Cardio

  • 45 min in target zone

 

Day 6: Biceps and Cardio

  • Seated Alternating Dumbbell Curls: 4 sets x 10 to 12 reps
  • Preacher Curls: 4 sets x 8 to 12 reps
  • Hammer Curls: 4 sets x 12 to 15 reps
  • Cable Curls: 4 sets x 10 to 15 reps

Cardio:

  • 30 min in target zone

 

Day 7: REST


Past Topics

New Topics Added Weekly!
Weekly Workout Explanation -
February 6, 2012
IAmAlphaM Weekly Workouts are difficult with a lot of volume. Aaron Marino of alpha m. details what to expect with these IAmAlphaM workouts. Alpha says that a big misconception is that you have to spend tons of time in the gym. You shouldn't be in the gym for more than a hour. You should rest 45 seconds to 1-minute in between sets. And the IAmAlphaM workouts are designed for just that-- one hourRead More»
Weekly Workout #4 (WW4) -
January 30, 2012
Weekly Workout #4 (WW4) Monday:  Chest and Bi’s Chest: Pushups: 4 sets 12 to 30 reps Peck Dec:  4 sets x 10 to 12 reps Dumbbell Bench Press:  3 sets  x 8 to 12 reps Dumbbell Fly: 4 sets x 10 to 12 reps Flat Bench Press: 4 sets x 8 to 12 reps Chest Dips: 3 sets 10 to 20 reps Pushups: 2 sets 10 to 25 reps (yes again…you are going to feel like a little girl this time) Bis: Straight Bar CuRead More»
Pre and Post Workout Meal  -
January 25, 2012
Aaron Marino of alpha m. discusses pre and post workout meals, which depend on what you're doing at the gym that day. If weight training is on the agenda, something small and substantial meal is advised. The meal should be slow release carb like sweet potato, oatmeal, or Fiber One cereal. The meal gives the fuel needed to be strong without being bloated. If a cardio session is planned, an empty stRead More»
Beginner Workout -
January 23, 2012
Starting a Workout Plan Weekly Workout for Beginners So you are starting a fitness program and one thing that many guys do is go crazy and overdo it in the gym.  What happens is they are either so sore they can’t move for a week…or worse they injure themselves.  The answer is to start slow and go at a decent pace.  I have come up with a 4 day workout plan for those of you who are just startRead More»

Starting a Workout Plan -
January 23, 2012
When starting a workout plan, how many days should you hit the gym? What areas of the body should be done on what days? Aaron Marino of alpha m. reviews the aspects of starting a workout routine. The most important piece of advice is to take it easy. Rome wasn't built in a day, and neither will your Adonis body. Don't get sore or hurt by going overboard. To get the body of your dreams, take it sloRead More»
Weekly Workout #3 (WW3) -
January 23, 2012
Weekly Workout #3 (WW3) Monday:  Back and Bi’s Back: Pull Ups (body weight or assisted): 4 sets of 10 reps One Arm D’Bell Rows: 3 sets x 8 to 12 reps Close Grip Pull Downs (Close grip handle on high pulley): 3 sets x 10 to 12 reps Seated Rows: 4 sets x 8 to 10 reps Bis: Straight Bar Curl: 3 sets x 12 reps Hammer Curls: 3 sets x 12 reps Seated Alternating D’bell Curls: 3 sets x 8 to 12 rRead More»
Gaining Weight Fast  -
January 20, 2012
Aaron Marino of alpha m. addresses a viewer question about how to pack on pounds fast. Alpha recommends eating  a high calorie diet around 3,000 calories WHILE working out in the gym. Ectomorphs need to support their bodies working out to avoid potential health challenges. If you don't have time to workout, make the time by getting up earlier, doing it later in the evening, or doing it during lunRead More»
Teen Workout | High School Athlete  -
January 17, 2012
Aaron Marino of alpha m. has a message for all high school athletes about how to play a sport and lift weights. Weigh training will not stunt your growth. Working out for a high school athletes is based on timing.  You wouldn't want a hard leg workout before a Cross Country meet. Save the hard leg workout for after the meet. Doing chest before a football game may make you less explosive; however,Read More»
Weekly Workout #2 (WW2) -
January 15, 2012
Weekly Workout #2 (WW2) Monday:  Chest + Shoulders Chest: Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps (do your set of flys…set the dumbbells down and go right into pushups) Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps Peck Deck 4 sets x 10 to 15 reps Cable Flys (stRead More»

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