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Build Muscle

Weekly Workout | Isolation and Cardio (Six Day Plan 1 of 6)

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

Monday: Chest and Cardio

Chest:

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

Shoulders:

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

Wed: Biceps and Abs

Biceps:

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

Abs:

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

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

Triceps:

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

Back:

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!
Weekly Workout #8 (WW8) -
February 27, 2012
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 Read More»
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»

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