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Weekly Workouts

Weekly Workout | Weight Loss with 3 Day Split Workout

Aaron Marino of alpha m. addresses his question about the best idea for shedding body weight without gaining muscle mass.

The 3 day split and 6 day cardio is absolutely the right the thing to do because the fat loss process is stimulated. Remember if something hurts, something is wrong.

Day 1: Chest, Shoulder, Triceps

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

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

Triceps

  • Tricep Push Down (with rope): 3 sets 12 to 20 reps
  • Tricep Dips (on bench): 3 sets 12 to 20 reps

 

Day 2: Back, Biceps, Abs

Back

  • 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

Biceps

  • 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

Abs

  • 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

 

Day 3: Legs, Calves

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)

Calves

    • Seated Calf Raises: 4 sets 20 to 30 reps
    • Standing Calf Raises: 4 sets 50 to 100 reps (use body weight only)


 


Past Topics

New Topics Added Weekly!
Weekly Workout | Speed Week -
August 20, 2012
Aaron Marino of alpha m. introduces the SPEED WEEK workout. Try thirty minutes worth of weights, six days a week. How? Super-sets with limited time between sets. If you want to stay longer, do 30-minutes of cardio but do not stay in the gym longer than one hour. The idea is to tax your body. Be warned that you won't be as strong as normal, but that is okay. Speed and intensity are the goals withRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 6 of 6) -
July 2, 2012
The 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: Legs and Cadio 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) Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 5 of 6) -
June 25, 2012
The 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: 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 Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 4 of 6) -
June 18, 2012
The 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 repRead More»

Weekly Workout | Isolation and Cardio (Six Day Plan 3 of 6) -
May 21, 2012
The 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: 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 CaRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 2 of 6) -
May 14, 2012
The 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: 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 Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 1 of 6) -
May 7, 2012
The 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 repRead More»
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»

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