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Weekly Workout #1- Muscle Isolation & Cardio
Welcome to Weekly Workout #2. Aaron Marino of alpha m.presents this as an alternative to Weekly Workout #1 which isolated one muscle group per day while increasing cardio-output. With Weekly Workout #2, most days are combining muscle groups with some cardio. In the video, each day’s workout is summarized. Note that cardio is included to burn body fat. On the rest day, make sure to fully recover.
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Weekly Workout #2
Be sure to only rest 45 seconds between sets.
Monday: Chest + Abs
Chest: Choose 4 or 5 Exercises
· 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: Choose 4
· 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: Choose 4 or 5
· 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: Choose 4
· 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
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Sunday: Rest Day
