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Build Muscle

Thirty Minute Leg Workout | YES You Need to Do Legs!

Subscribe to Alpha M. on YouTube
The majority of dudes hate to do legs. Every other body part is sexy and exciting to train- biceps, chest, back. But it's about esthetics, balance, and symmetry, Aaron Marino of alpha m. reiterates.

For those that loathe legs, Alpha is hooking you up with an insane, all inclusive leg workout. Dedicate one day per week for leg day.

  • Leg extensions- don't go super heavy but be controlled with a pause. Rest for 30 seconds between sets. Perform 12 reps for 3 sets total.
  • Hamstring curls- be sure to pause (Alpha is all about that pause!) and take only a 30 second rest period between sets. Perform 12 reps for 3 sets total.
  • Leg press- if you aren't accustomed, don't go super heavy. Start with 2 plates, then load a 3rd if it's easy. Do 20 reps (10 wider than shoulder width then 10 center foot placement) for 4 sets total.
  • Calf raises- First 10 are slow then the next 10 are fast. Perform 20 reps for 4 sets total.

Past Topics

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Greek God Pushup Superset -
October 15, 2014
Subscribe to Alpha M. on YouTube So back in the day, like way back to Zeus, how you do you think they sculpted those Greek God bods of theirs? Aaron Marino of alpha m. said they sculpted them by doing body weight exercises. And you can do the same thing without money, equipment, or a gym! If you have the will, the way, and the floor, you can do some amazing chest exercises. Alpha says the push up Read More»
Three Best Upper Chest Exercises  -
September 17, 2014
Subscribe to Alpha M. on YouTube Dumbbell Flies Chest Dips V-Neck in Video Broscience: When a dude who looks like he should know what he's talking about in regard to working out but there's no fact or science behind his advice. He's simply giving you his opinion. So Aaron Marino of alpha m. is throwing his hat in the ring. Alpha's sharing his opinion about the three best upper chest exercises. HisRead More»
Rockin' The Rope Bi Superset | Biceps Workout -
August 27, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. demonstrates a killer bicep superset with the rope. Give it try next time you do biceps. You are keeping the tension in the muscle, which is engaging it more and tearing it down. This is a crazy exercise! Shoot for 4 sets. Drop pulley all the way down and attach rope: Rotating curl - don't move entire arm; curl out, pause, down; 12 reps RoRead More»
The Alpha M. Weekly Workouts  -
August 20, 2014
Subscribe to Alpha M. on YouTube Workouts for Beginners Starting a Workout Plan Beginner Workout Beginner Weekly Workout   Alpha M. Diet Plan Alpha M Diet Plan Getting Back on Track with Workout and Diet Wagon Back on Track with Diet and Workout Snack Planning Preparing Meals in Advance Diet Advice for Building Muscle and Losing Fat   Weekly Workouts Weekly Workouts Explained Read More»

The Rock Star of Shoulder Supersets  -
July 16, 2014
Subscribe to Alpha M. on YouTube Today, Alpha shows you one of his favorite shoulder supersets. When Aaron Marino of alpha m. sees a dude with symmetrical shoulders, he knows the dude pays attention because many people overlook the shoulders and work the chest, back, and abs instead (*things you can see*). You will need the Smith Machine and dumbbells. Complete 4 sets to have your shoulders totallRead More»
Badass Back Superset -
July 9, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. presents an amazing back superset. Rest for about 30-seconds between sets. Perform three sets of this and you will be toast: Seated Row - close grip with 4 segments (perform slowly and methodically) that you have to control for 8 reps Straight Arm Push Downs - arms straight with a slight bend and pause at the bottom for 10 - 12 reps Pull URead More»
Chest Day! Killer Chest Superset  -
June 23, 2014
Subscribe to Alpha M. on YouTube Today is an incredible chest superset that strings 4 exercises together. It should take 15 minutes to make you a puddle on the floor. Get in there deep and break it down. Let's roll! Complete 3 sets as follows: Pec Deck - keep elbows up! Slow, squeeze, stretch, together. Remember the pause! Hit 12 reps. Incline Push Ups - keep up on the bench. Keep body straight. Read More»
Five Minute Tricep Workout  -
June 18, 2014
Subscribe to Alpha M. on YouTube Five Minute Bicep Workout Has anyone told you how fantastic your biceps look? Well, Alpha's taking partial credit because if you did the Five Minute Bicep Workout, there was no messing around. Today, Aaron Marino of alpha m. gives you 5 minute tris! All you need is a stationary bench and a barbell. As far as the weight, Alpha will be using the 50 but you may need tRead More»
Five Minute Bicep Workout -
May 21, 2014
Subscribe to Alpha M. on YouTube This Five Minute Bicep Workout, developed and presented by Aaron Marino of alpha m., only takes 5 to 10 minutes depending how fast you move- the shorter amount of rest between sets the better off you're going to be. It's a very effective workout by working biceps, both heads and the brachialis. All you need a moderate weight of dumbbells (Alpha uses 25s). Rest for Read More»

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