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Build Muscle

Weekly Workout #3 (WW3)

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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 reps

 

Tuesday: Shoulders and Cardio

Shoulders:

  • Dumbbell side raises: 3 sets x 10 to 12 reps
  • Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps
  • Rear Peck Deck: 3 sets x 12- 15 reps
  • Up Right Rows: 4 sets x 10 to 12 reps
  • Front Raises: 3 sets x 12 reps

Cardio:

45 min in target heart rate

Wednesday: Chest and Calves

Chest:

Bench Press +Dumbbell Flys:  Start with a bench press, either bar or dumbbell(3 sets x 12 reps) then drop them and grab lighter dumbbells and do 3 sets or 12 reps flys)…this will kick your ass!

Cable Fly’s: 4 sets x 10 to 12 reps

Dips (body weight): 3 to 4 sets x 12 to 15 reps

Peck Deck: 4 sets x 12 reps

Calves:

Calf Raises: 3 sets x 30 reps

Standing Calf Raises: 4 sets x 50 reps

Thursday: Legs and Cardio

Legs:

Walking Lunges: 4 sets x 20 reps

Leg extensions: 6 sets x 20 reps (go light because this is a killer0

Hamstring Curls: 4 sets x 15 reps

Squats(free weight): 4 sets x 12 to 15 reps

Hack Squats (only if you have the machine at your gym): 3 sets x 12 to 15 reps

Cardio:

45 min in cardio zone:

Friday: Triceps and Cardio:

Triceps:

  • Tricep Push down with rope: 4 sets x 15 to 20 reps (do these very slow and pause the movement at the bottom of the exercise for 3 seconds before letting it up…this will burn like crazy!
  • Skull Crushers: 4 sets x 10 to 15 reps superset with tricep dips 4 sets 15 reps (after doing your skull crushers, set the bard down and on the same bench just swing out to the side and do your tricep dips.
  • Tricep kick Backs:  3 sets x 12 to 15 reps
  • Tricep Pushdowns with the straight bar: 4 sets x 12 to 20 reps

Cardio:

30 to 45 min of cardio in your target heart rate zone:  This is calculated by taking 220-age and then multiply the number by .60 and .75 to get your range.

 

Saturday and Sunday: Dance


Past Topics

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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»
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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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Water is essential for maintaining bodily functions and so much more. Aaron Marino of alpha m. discusses how water is vitally important. You never want to feel thirst. Constantly consume water during the day, which is approximately 100 ounces to keep your body operating at an efficient level. Put down the sodas and sweet beverages and replace with water. You will see a difference. Read More»
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December 21, 2011
Weekly Workout #1 Monday:  Chest + Abs Chest: 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: 3 sets 10 to 25 reps Abs: Crunches on Bench: 4 sets 15 to 20 reps Cable Crunches: 4 sets 15 to 20 reps Leg Lifts: 4 sets 15 to 20 reps   TuesRead More»
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December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»

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