As Seen On:
Menu
Shopping Cart - $0.00

You have no items in your shopping cart.

Exercises

Bicep Blasting with 21s | Biceps Workout

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 elbows pinned to the side. You're keeping the tension on the muscle the whole time. You will be doing 21 reps per set with about a 30 -60 second rest between sets. Proceed through the series three times as follows:

Set One

  1. Half down - slowly and not rotating for 7 reps
  2. Half up - slowly and not rotating for 7 reps
  3. Full ROM - slowly with good form for 7 reps

 

Set Two

  1. Half up - 7 reps
  2. Half down - 7 reps
  3. Full ROM - 7 reps

 

Set Three

  1. Full ROM - 7 reps
  2. Half Down - 7 reps
  3. Half Up - 7 reps

 


Past Topics

New Topics Added Weekly!
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»
Two Best Lower Body Exercises | Squats and Dead Lifts -
May 14, 2014
Subscribe to Alpha M. on YouTube Two Best Upper Body Exercises Smith Machine Squats Free Weight Squats How to Dead Lift Aaron Marino of alpha m. covers the two lower body exercises that give you the best bang for your buck. Be sure to check out the video where Alpha covers the two upper body exercises that he chooses over all others. These two exercises will change your overall physique not just yRead More»

Items 21 to 30 of 42 total

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