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Alpha Fit

Weekly Workout #3 (WW3)

Weekly Workout #3 (WW3)

Monday:  Back and Bi’s


  • 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


  • 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


Tuesday: Shoulders and Cardio


  • 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
  • Up Right Rows: 4 sets x 10 to 12 reps
  • Front Raises: 3 sets x 12 reps


45 min in target heart rate

Wednesday: Chest and Calves


Bench Press +Dumbbell Flys:  Start with a bench press, either bar or dumbbell(3 sets x 12 reps) then drop them and grab lighter dumbbells and do 3 sets or 12 reps flys)…this will kick your ass!

Cable Fly’s: 4 sets x 10 to 12 reps

Dips (body weight): 3 to 4 sets x 12 to 15 reps

Peck Deck: 4 sets x 12 reps


Calf Raises: 3 sets x 30 reps

Standing Calf Raises: 4 sets x 50 reps

Thursday: Legs and Cardio


Walking Lunges: 4 sets x 20 reps

Leg extensions: 6 sets x 20 reps (go light because this is a killer0

Hamstring Curls: 4 sets x 15 reps

Squats(free weight): 4 sets x 12 to 15 reps

Hack Squats (only if you have the machine at your gym): 3 sets x 12 to 15 reps


45 min in cardio zone:

Friday: Triceps and Cardio:


  • Tricep Push down with rope: 4 sets x 15 to 20 reps (do these very slow and pause the movement at the bottom of the exercise for 3 seconds before letting it up…this will burn like crazy!
  • Skull Crushers: 4 sets x 10 to 15 reps superset with tricep dips 4 sets 15 reps (after doing your skull crushers, set the bard down and on the same bench just swing out to the side and do your tricep dips.
  • Tricep kick Backs:  3 sets x 12 to 15 reps
  • Tricep Pushdowns with the straight bar: 4 sets x 12 to 20 reps


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.


Saturday and Sunday: Dance

Past Topics

New Topics Added Weekly!
Working Out and Fitness | Motivation and Willpower -
January 20, 2012
Aaron Marino of alpha m. discusses how working out and fitness affect motivation and willpower. Working out is a great way to improve your body as well as your mind. Fitness enhances your confidence and self esteem. Read 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»
Importance of Water | 100 ounces a day!  -
December 21, 2011
Water is essential for maintaining bodily functions and so much more. Aaron Marino of alpha m. discusses how water is vitally important. You never want to feel thirst. Constantly consume water during the day, which is approximately 100 ounces to keep your body operating at an efficient level. Put down the sodas and sweet beverages and replace with water. You will see a difference. Read More»
Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead 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»
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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