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Build Muscle

Weekly Workout #1 | Muscle Isolation and Cardio

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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 and your own workout routine, muscle confusion is a term that needs to be addressed. Muscle confusion is making sure that you never do the same workout repeatedly. Alpha explains how the body stops responding to exercise by adapting. It's like a workout rut.

Please refer to the complete weekly workout #1 below. These are isolation (one body part) and cardio (fat burning) workouts. A result is a leaner and harder physique. The key is focusing on one muscle per day. You will be beat, it will be difficult, and you will be sore.

If you have been frustrated by not seeing results, shock the body. You will be amazed about how the cardio impacts your body's look and feel. Please ask your doctor before doing this workout. Listen to your body as well. Have fun and be safe!


Weekly Workout #1: Isolation and Cardio (Six Day Plan)

The idea behind this workout plan is to hit each muscle by itself and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss.

**Do each set with a 45 second rest period in-between sets or to increase the difficulty you can combine exercises and perform super-set style!  

Monday: Chest and Cardio


  • 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


Tuesday: Shoulders and Cardio


  • 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


Wednesday: Biceps and Abs


  • 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



  • 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


Thursday: 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


  • 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


  • 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!
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»

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»

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