As Seen On:
Menu
Shopping Cart - $0.00

You have no items in your shopping cart.

Build Muscle

Weekly Workout #4 (WW4)

alpha_m_image_consulting
Weekly Workout #4 (WW4)

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: 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:

45 min in target heart rate

 

Wednesday: 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

 

Thursday: Cardio

  • 45 Min in target zone

 

Friday: Rest

 

Saturday: 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

 

Sunday: Triceps

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

Past Topics

New Topics Added Weekly!
Beginner Workout -
January 23, 2012
Starting a Workout Plan Weekly Workout for Beginners So you are starting a fitness program and one thing that many guys do is go crazy and overdo it in the gym.  What happens is they are either so sore they can’t move for a week…or worse they injure themselves.  The answer is to start slow and go at a decent pace.  I have come up with a 4 day workout plan for those of you who are just startRead More»
Starting a Workout Plan -
January 23, 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 #3 (WW3) -
January 23, 2012
Weekly Workout #3 (WW3) Monday:  Back and Bi’s Back: Pull Ups (body weight or assisted): 4 sets of 10 reps One Arm D’Bell Rows: 3 sets x 8 to 12 reps Close Grip Pull Downs (Close grip handle on high pulley): 3 sets x 10 to 12 reps Seated Rows: 4 sets x 8 to 10 reps 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 rRead More»
Gaining Weight Fast  -
January 20, 2012
Aaron Marino of alpha m. addresses a viewer question about how to pack on pounds fast. Alpha recommends eating  a high calorie diet around 3,000 calories WHILE working out in the gym. Ectomorphs need to support their bodies working out to avoid potential health challenges. If you don't have time to workout, make the time by getting up earlier, doing it later in the evening, or doing it during lunRead More»

Weekly Workout #2 (WW2) -
January 15, 2012
Weekly Workout #2 (WW2) Monday:  Chest + Shoulders Chest: Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps (do your set of flys…set the dumbbells down and go right into pushups) Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps Peck Deck 4 sets x 10 to 15 reps Cable Flys (stRead More»
Importance of Water | 100 ounces a day!  -
December 21, 2011
Water is essential for maintaining bodily functions and so much more. Aaron Marino of alpha m. discusses how water is vitally important. You never want to feel thirst. Constantly consume water during the day, which is approximately 100 ounces to keep your body operating at an efficient level. Put down the sodas and sweet beverages and replace with water. You will see a difference. Read More»
Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead More»
Weekly Workout #1 (WW1) -
December 21, 2011
Weekly Workout #1 Monday:  Chest + Abs 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 Abs: Crunches on Bench: 4 sets 15 to 20 reps Cable Crunches: 4 sets 15 to 20 reps Leg Lifts: 4 sets 15 to 20 reps   TuesRead More»
Body Building Basics -
December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»

Items 81 to 90 of 90 total

per page
Pages:
  1. 1
  2. ...
  3. 5
  4. 6
  5. 7
  6. 8
  7. 9