As Seen On:
Menu
Shopping Cart - $0.00

You have no items in your shopping cart.

Weekly Workouts

Weekly Workout | Speed Week

alpha_m_image_consulting
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 with results obtained from reducing rest. Perform the SPEED WEEK at a pace that is comfortable but without socializing.

Speed Week! Weekly Workout 30 Minute Attack! 

The idea and goal of this week to get the best workout possible in 30 minutes.  Use super-sets and rest for 25 seconds between sets.  The idea is to kick your own butt and get a killer workout in minimal time. Have fun and be safe!

Monday: Chest

Chest:

  • Peck Dec:  3 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: 3 sets x 8 to 12 reps
  • Chest Dips: 3 sets 10 to 20 reps

Tuesday: Back

  • Pull Ups: 3 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
  • Seated Rows: 3 sets 8 to 15 reps
  • Close Grip Pull Downs: 3 sets 10 to 12 reps
  • One Arm Dumbbell Rows: 3 sets 8 to 12 reps
  • Stiff Arm Push Downs:  3 sets 12 to 15 reps

Wednesday: Shoulders and Abs

Shoulders:

  • Dumbbell Side Raises: 3 sets 10 to 15 reps
  • Seated Shoulder Press (Dumbbell): 4 sets 8 to 12 reps
  • Upright Rows (Smith Machine): 3 sets 10 to 12 reps
  • Front Raises (Dumbbells):  3 sets 10 to 12 reps
  • Rear Peck Deck: 3 sets 12 to 15 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

Thursday: Biceps

Biceps:

  • Seated Alternating Dumbbell Curls: 4 sets 10 to 15 reps
  • Standing Bar Curl (either ez curl or straight bar): 4 sets 8 to 12 reps
  • Standing Cable Curls: 3 sets 10 to 15 reps
  • Standing Hammer Curls (dumbbells): 3 sets 10 to 15 reps

Friday: 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): 3 sets 12 to 15 reps
  • Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps
  • Tricep Push Downs (with Bar): 4 sets 12 to 20 reps

Saturday: Legs

  • Leg Extensions: 3 sets 12 to 15 reps
  • Hamstring Curls: 3 sets 12 to 15 reps
  • Leg Press: 3 sets 15 to 20 reps
  • Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)

Calves:

    • Seated Calf Raises: 5 sets 20 to 30 reps

 


Past Topics

New Topics Added Weekly!
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»
Weekly Workout #6 (WW6) -
February 13, 2012
Weekly Workout #6 (WW6) Monday:  Chest + Cardio 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 Cardio: 30 to 45 min of cardio in your target heart rate zone:  This is calculated by taking 220-age and then multipRead More»

Items 21 to 30 of 36 total

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