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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


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