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Build Muscle

Incredible Bicep and Tricep Workout | Big Guns Guaranteed!

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 bar curls (8 - 12 reps) with a pause at the top
  • Rope push-downs (20 reps)

 

Grab dumbbells and find a bench for 3 to 4 sets of this series:

  • Seated single arm dumbbell curls alternating (10 -12 reps each arm)
  • Skull crushers (12 reps)
  • Double hammer curls (10 -12 reps)
  • Tricep dips (20 reps)

Past Topics

New Topics Added Weekly!
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»
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»
Back and Bicep Superset | Fast and Furious! -
November 20, 2013
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is presenting an amazing back and bicep superset that is fast and furious. You will be exhausted by the time it's over. Back is big muscle group; whereas the biceps are comparably small. Practically every back exercise engages the bicep muscles so you don't have to do that much with the biceps while working your back.The goal is to keep thoRead More»

Get Lagging Body Parts to Respond | Being Symmetrical  -
October 23, 2013
Subscribe to Alpha M. on YouTube Being symmetrical is a goal of weight lifters from ancient days to modern times, but unfortunately some body parts don't respond like the rest of your body. What do you do? Aaron Marino of alpha m. works those lagging body parts twice a week. Over-training means that you don't give your body enough time to heal with protein, amino acids, and rest. With proper time Read More»
Giant and Super Effective Chest, Shoulder, and Tricep Superset  -
October 16, 2013
Subscribe to Alpha M. on YouTube Highly recommended, Alpha has a lot of exercises in this one giant and super effective superset. Aaron Marino of alpha m. recommends completing 3 - 4 sets as described: body weight dips: 12 solid reps with elbows out flat bench: weight that you can handle 10 - 12 times (don't go super heavy) seated side-raises: 10 - 12 reps nice and slow (have the dumbbells at theRead More»
Get Lean and Toned in Eight Weeks | Diet and Workout -
September 18, 2013
Subscribe to Alpha M. on YouTube Oh my word! You did such an amazing job, Luke! Eight weeks ago, he decided to change his body with diet and fitness. In the mornings, he performed cardio six days a week on an empty stomach. Living abroad in Singapore, a healthy diet was challenge, but he managed and stuck with it. And during his journey, he fell off the wagon a few times but got back on. Luke's weRead More»
Workout Safety Tip | No Open Toe Shoes When Working Out -
September 11, 2013
Subscribe to Alpha M. on YouTube Alpha wants to keep you safe while exercising. Pay attention to this video! Aaron Marino of alpha m. was in the gym the other day when he spotted something that really freaked him out. He doesn't know what to do-- go up to the guy and tell him he's crazy!?!? Can you tell what is freaking out Aaron? No, not the tiger shirt! It's the dude was wearing SANDALS while woRead More»
Killer Leg Superset -
September 4, 2013
Subscribe to Alpha M. on YouTube ... and, yes, you need to do legs. Or are you one of those dudes who works only the **mirror** muscles? Aaron Marino of alpha m. says it's a fact that you have to work your entire body for symmetry. This is one of Alpha's favorite leg sets! Remember that it's all about proper form: Start with leg press. With leg press, don't go super heavy. Instead, use better forRead More»

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