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Weekly Workouts

Weekly Workout Explanation

IAmAlphaM Weekly Workouts are difficult with a lot of volume. Aaron Marino of alpha m. details what to expect with these IAmAlphaM workouts.
    • Alpha says that a big misconception is that you have to spend tons of time in the gym. You shouldn't be in the gym for more than a hour. You should rest 45 seconds to 1-minute in between sets. And the IAmAlphaM workouts are designed for just that-- one hour in the gym with 45 second to 1-minute rest between sets. The point is that you are challenging and beating the 'hell' out of your muscles. Alpha never spends longer than 45-minutes with weight training. Move through the exercise at a good speed.
    • Also, Alpha doesn't believe in 'bulking up'. They way that he works out is that you work hard all the time and eat properly. You will build muscle, not a 'bulking cycle'. The IAmAlphaM workouts are designed to give you a good workout and put solid, quality muscle on you.
    • These workouts are just examples that should be modified for your fitness and experience level. You don't have to get through the whole thing. These workouts are to spark your creativity and to get you into the gym. You can do the same workout multiple times, but you need to modify and trick your body to get it to respond.

Past Topics

New Topics Added Weekly!
Weekly Workout #4 (WW4) -
January 30, 2012
Weekly Workout #4 (WW4) 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 CuRead More»
Weekly Workout #3 (WW3) -
January 23, 2012
Weekly Workout #3 (WW3) Monday:  Back and Bi’s Back: Pull Ups (body weight or assisted): 4 sets of 10 reps One Arm D’Bell Rows: 3 sets x 8 to 12 reps Close Grip Pull Downs (Close grip handle on high pulley): 3 sets x 10 to 12 reps Seated Rows: 4 sets x 8 to 10 reps Bis: 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 rRead More»
Weekly Workout #2 (WW2) -
January 15, 2012
Weekly Workout #2 (WW2) Monday:  Chest + Shoulders Chest: Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps (do your set of flys…set the dumbbells down and go right into pushups) Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps Peck Deck 4 sets x 10 to 15 reps Cable Flys (stRead More»
Weekly Workout #1 (WW1) -
December 21, 2011
Weekly Workout #1 Monday:  Chest + Abs 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 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   TuesRead More»

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