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Build Muscle

Weekly Workout #8 (WW8)

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Weekly Workout #8 (WW8)

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 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: Legs

Legs:

  • Leg Extensions: 4 sets 12 to 15 reps
  • Hamstring Curls: 4 sets 12 to 15 reps
  • Leg Press: 4 sets 15 to 20 reps
  • Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)
  • Squats (free weight or smith machine): 5 sets 10 to 15 reps

Calves:

  • Seated Calf Raises: 4 sets 20 to 30 reps
  • Standing Calf Raises: 4 sets 50 to 100 reps (use body weight only)
  • Calve Raises Using Leg Press Sled: 4 sets x 30 reps

 

Wednesday: Triceps and Cardio

Triceps:

  • Tricep Push Down (with rope): 3 sets 12 to 20 reps
  • Tricep Dips (on bench): 3 sets 12 to 20 reps
  • Skull Crushers (with bar): 4 sets 12 to 15 reps
  • Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps

Cardio:

  • 45 min in target heart rate

 

Thursday: 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:

  • 30 min in target heart rate

 

Friday: Back and  Abs

Back:

  • Pull Ups: 5 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
  • Seated Rows: 4 sets 8 to 15 reps
  • Close Grip Pull Downs: 4 sets 10 to 12 reps
  • Stiff Arm Push Downs:  4 sets 12 to 15 reps
  • Wide Grip Pull Downs: 4 sets 8 to 12 reps

Abs:

  • Cable Crunches: 5 sets 15 to 20 reps
  • Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
  • Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps

 

Saturday: Cardio

    • 45 min in target zone

 

Sunday: REST

 


Past Topics

New Topics Added Weekly!
Weekly Workout #7 (WW7) -
February 20, 2012
Weekly Workout #7 (WW7) Monday:  Chest and Cardio 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) Cardio: 45 min in taRead More»
Avoid These Exercises If You Have Big Legs and Butt -
February 15, 2012
Aaron Marino of alpha m. presents exercises to avoid for those men who have big legs and butt. Alpha recommends to completely stop lifting weights with the legs. If you really want to workout the legs, you can do some squats, lunges, light weight leg extensions, and light hamstring curls. However, the goal is to not get any more mass on those legs and butt. Increase cardio by walking on incline, pRead More»
Starting a Workout Plan -
February 13, 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 #6 (WW6) -
February 13, 2012
Weekly Workout #6 (WW6) Monday:  Chest + Cardio 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 Cardio: 30 to 45 min of cardio in your target heart rate zone:  This is calculated by taking 220-age and then multipRead More»

The Impact of Music on Cardio and Workouts -
February 13, 2012
Music can have a drastic impact on a cardio session and workout. Music can be a motivator, can assist with increased intensity, and improve endurance. Aaron Marino of alpha m. reveals his favorite workout songs. 1. Till The World Ends "Britney Spears" 2. Bring the Noise "Anthrax and Public Enemy" 3. Kings and Queens "30 Seconds To Mars" 4. Molly "Sponge" 5. Cherub Rock "Smashing Pumpkins" 6. Lazy Read More»
Back Workout and Cardio with Alpha and Friends -
February 10, 2012
Check out a back workout and a long run with Aaron Marino of alpha m and his buddies on a random Friday morning. Start with pull-ups and seated rows. Close-grip pull downs and hammer strength machine (rowing motion). Alternating bicep curls Straight arm pull downs supersetted with cable bicep curls Read More»
When to Increase Workout Intensity  -
February 7, 2012
How do you know when you can add another day to your workout schedule? Aaron Marino of alpha m. says it's really up to you and your body. When you are not getting sore from your workout and feel like you could do more at the end of your workout, that is the time when you want to add an additional day. Aaron says he wouldn't workout more than 5-days a week. Read More»
Weekly Workout #5 (WW5) -
February 6, 2012
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: Read More»
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»

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