The Best Workout I Have Ever Done | Alpha M.

Hi, this week I wanted to share with you
the best workout I have ever done!

For the past month I feel sore as hell
and I think it’s the only
program that makes me feel that
way every single time I do it.

Here it is:

Day 1:  Chest/Cardio

Chest:

  • Dumbbell Flys Superset with Pushups:  (Flys)4 sets x 10 to 12 reps then drop down and do pushups 4 sets 10 to 20 reps
  • Flat Bench Press Dumbbells:  4 sets x 8 to 12 reps
  • Dips (body weight or assisted): 3 sets x 8 to 12 reps
  • Flat Bench Press With Bar (Free weight or smith machine): 4 sets x 8 to 12 reps

Cardio:

  • 35 min in target zone

Day 2: Back and Abs and light Cardio

Back and Abs

  • Pull ups (body weight or assisted) : 4 sets x 8 to 12 reps Then Superset with Stiff Arm Push Downs: 4 sets x 10 to 12 reps
  • Seated Row: 4 sets x 12 to 15 reps Then Superset with 30 crunches on the same bench for your abs
  • Close Grip Pull Downs: 4 sets x 10 to 12 reps
  • One Arm Rows: 3 sets x 10 to 12 reps Then Superset Cable Crunches: 3 sets x 15 to 20 reps
  • Back to Pull ups: 3 sets x ??? as many as you can get at this point

Cardio:

  • 20 min in target zone

Day 3: Shoulders and Triceps

  • Side Raises: 4 sets x 10 to 15 reps Then Use The Same Weight and Do 12 Up –Right Rows
  • Dumbbell Seated Shoulder Press: 4 sets x 8 to 12 reps
  • Rear Peck Deck: 4 sets x 10 to 12 reps Then Superset with Tricep Push Downs: 4 sets x 12 to 20 reps
  • Front Raises: 3 sets x 10 to12 reps Then Superset with Tricep Dips on Bench: 3 sets x 10 to 25 reps
  • Skull Crushers: 4 sets x 10 to 12 reps
  • Tricep Kick Backs: 3 sets x 8 to 12 reps

Day 4: Legs

  • Body Weight Squats:  3 sets (no weight) x 50 reps
  • Leg Extensions: 3 sets x 20 reps (do a weight that you can get 20)
  • Hamstring Curls: 4 sets x 20 reps
  • Walking Lunges: 3 sets x 10 to 15 reps each leg (holding dumbbells or body weight)
  • Leg Press: 4 sets x 20 reps
  • Calf Raises (on leg press): 4 sets x 50 reps (seriously do 50 reps with a weight you can handle)

Day 5: Cardio

  • 45 min in target zone

Day 6: Biceps and Cardio

  • Seated Alternating Dumbbell Curls: 4 sets x 10 to 12 reps
  • Preacher Curls: 4 sets x 8 to 12 reps
  • Hammer Curls: 4 sets x 12 to 15 reps
  • Cable Curls: 4 sets x 10 to 15 reps

Cardio:

  • 30 min in target zone

Day 7: REST

Give it a try it will blow your mind!
I want to thank Aaron from AlphaM
for letting me use his workout!
Go and check his site it’s awesome!

See you on the next one…

Evgeni Asenov

For the last 4 years I've been enthusiastic about men's style, lifestyle and fashion. Trough trial and error I've learned some things in this area and now I'm here to share with everyone who might be interested.

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