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Alpha Fit

Weekly Workout #1 (WW1)

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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

 

Tuesday: Shoulders +Cardio

Shoulders:

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

Cardio:

30 to 45 min of cardio in your target heart rate zone:  This is calculated by taking 220-age and then multiply the number by .60 and .75 to get your range.

Wednesday: Legs

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)
  • Squats (free weight or smith machine): 5 sets 10 to 15 reps

Calves:

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

 

Thursday: Back +Triceps

Back:

  • Pull Ups: 5 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
  • Seated Rows: 4 sets 8 to 15 reps
  • Close Grip Pull Downs: 4 sets 10 to 12 reps
  • One Arm Dumbbell Rows: 3 sets 8 to 12 reps
  • Stiff Arm Push Downs:  4 sets 12 to 15 reps
  • Wide Grip Pull Downs: 4 sets 8 to 12 reps

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): 4 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



Friday: Cardio + Abs

Abs:

  • Cable Crunches: 5 sets 15 to 20 reps
  • 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
  • Ab Machine: 3 sets 12 to 20 reps

Cardio:

  • 45 to 60 min or cardio in target heart rate zone

 

Saturday: Biceps + Cardio

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: 4 sets 10 to 15 reps
  • Standing Hammer Curls (dumbbells): 4 sets 10 to 15 reps

Cardio:

  • 45 to 60 min in target heart rate zone

 

Sunday: Rest


Past Topics

New Topics Added Weekly!
Find Your Target Zone  -
December 21, 2011
Cardio First Thing in Morning | Burn Body Fat -
December 19, 2011
The best time to do cardio is the first thing in the morning before you consume anything. Aaron Marino of alpha m. says that the body burns the most readily available calories. If you want to burn the most body fat as possible, do cardio the first thing in the morning. Thirty minutes of cardio in the morning is equivalent to an hour-and-a-half later in the day. Hit that cardio in the morning guys!Read More»
Fat Loss and Fat Burners | CLA and L-Carnitine -
December 15, 2011
Want to lose fat? Aaron Marino of alpha m. has the formula! His secret is a natural supplemental program: CLA (fatty acid) and L-Carnitine (amino acid). CLA breaks down the fat, and the L Carnitine uses it as energy. Dosages that Aaron took were (3) 800mg CLA with (2) L-Carnatine (check with your doctor before starting) before cardio and before going to bed. These two supplements are better than aRead More»
Body Building Basics -
December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»

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