As Seen On:
Menu
Shopping Cart - $0.00

You have no items in your shopping cart.

Exercises

Shoulder Blasting with 21s | Shoulders Workout

Subscribe to Alpha M. on YouTube
Bicep Blasting with 21s | Biceps Workout
Alpha was doing biceps last week. He was doing 21s (7 up, 7 low, 7 full) which rocks your biceps. Aaron Marino of alpha m. incorporated 21s into shoulders. Try next time you want to blast those delts. Alpha's going super light with 10s. Proceed through the series three times as follows:
  • Down Half Side Raises - down half way then back up with arms slightly bent and a pause at the top. Go for 7
  • Up Half Side Raises -  with hands at your side, up half way with a pause. Go for 7
  • Full Side Raises - full range of motion with a pause. Go for 7

 

Rest between sets for about 21 seconds.

  • Down Half Front Raises - go for 7
  • Up Half Front Raises - go for 7
  • Full Front Raises - go for 7

 

Rest between sets for about 21 seconds.

  • Down Bent Side Raises - go for 7
  • Up Bent Side Raises - go for 7
  • Full Bent Side Raises - go for 7

Past Topics

New Topics Added Weekly!
Bicep Blasting with 21s | Biceps Workout -
January 21, 2015
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is all about the biceps: pipes, pythons, guns! We're working them! It's going to get freaky up in here because this is an insane workout! 21 reps gets those biceps to respond.This exercise is advanced, incredibly challenging. Use a preset bar, which Aaron is using 40 pounds. Don't go super heavy or super light. Shoulder width apart with elbRead More»
Badass Bicep Superset  -
December 17, 2014
Subscribe to Alpha M. on YouTube You're biceps are going to thank you. The result of this workout will be big, bulbous, and beefy biceps! Aaron Marino of alpha m. lists what you need: bench and dumbbells (not super heavy). Perform 4 sets (start with 2 sets if you're a beginner): Double rotating dumbbell curls with arms pinned at your sides. Don't rotate your elbows. Pause at the top. Shoot for 10Read More»
Second Best Chest Exercise! | Dips Workout -
December 10, 2014
Subscribe to Alpha M. on YouTube Imagine that exercises are like family members- some make you who you are and some you don't really want to deal with. If Alpha had to pick two 'parents' for building a great well developed chest, flies and body weight dips are his choices. Alpha can't tell you  which he loves more- flies or dips, but he can tell you that he has been doing dips before he even starRead More»
Get Better at Pull Ups  -
November 26, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is going to show you two easy ways to get better at pull ups and to incorporate pull ups into your workouts. Pull ups are the toughest body weight exercise out there, but they are also the best for building back, biceps, and shoulders. The Smith Machine | Assisted and Negative Pull Ups Use the Smith Machine to do assisted pull ups: Start loRead More»

Thirty Minute Leg Workout | YES You Need to Do Legs!  -
November 12, 2014
Subscribe to Alpha M. on YouTube The majority of dudes hate to do legs. Every other body part is sexy and exciting to train- biceps, chest, back. But it's about esthetics, balance, and symmetry, Aaron Marino of alpha m. reiterates. For those that loathe legs, Alpha is hooking you up with an insane, all inclusive leg workout. Dedicate one day per week for leg day. Leg extensions- don't go super heRead More»
Awesome Abs and Obliques Workout  -
October 8, 2014
Subscribe to Alpha M. on YouTube Who's ready to shred those abs!? We are killing those abdominals today! Aaron Marino of alpha m. is taking you through one of his favorite ab workouts that also targets the obliques. You are probably seen a ton of guys really targeting the obliques with weights. The problem is the thickening of your waist. These exercises won't build and thicken-- just strengthen aRead More»
Chest Secret Weapon Workout -
August 6, 2014
Subscribe to Alpha M. on YouTube Aaron Marino of alpha m. is incredibly excited about this workout! He came up with a tough exercise that made him crazy sore. It incorporates cable flies and push ups. Everyone is fixated on bench press, but Alpha's opinion is that stretching exercises cause the chest striations. This exercise is totally legit and a game changer! Put this in the middle of your workRead More»
The Rock Star of Shoulder Supersets  -
July 16, 2014
Subscribe to Alpha M. on YouTube Today, Alpha shows you one of his favorite shoulder supersets. When Aaron Marino of alpha m. sees a dude with symmetrical shoulders, he knows the dude pays attention because many people overlook the shoulders and work the chest, back, and abs instead (*things you can see*). You will need the Smith Machine and dumbbells. Complete 4 sets to have your shoulders totallRead More»
Chest Day! Killer Chest Superset  -
June 23, 2014
Subscribe to Alpha M. on YouTube Today is an incredible chest superset that strings 4 exercises together. It should take 15 minutes to make you a puddle on the floor. Get in there deep and break it down. Let's roll! Complete 3 sets as follows: Pec Deck - keep elbows up! Slow, squeeze, stretch, together. Remember the pause! Hit 12 reps. Incline Push Ups - keep up on the bench. Keep body straight. Read More»

Items 21 to 30 of 43 total

per page
Pages:
  1. 1
  2. 2
  3. 3
  4. 4
  5. 5