ARM PUMP (workout)

NEW WORKOUT💥ARMS

💪Save this post
📲 Turn on my post notifications
👨‍💻Tag or send to a friend


Warm up first – at least 10 minutes of slow steady cardio or pre activation work
.
Barbell Curls
⚡️4 x 15/10/6/4
Superset with

Bodyweight Skull Crushers
⚡️4 x 10-15
.
Close Grip Bench Press
⚡️4 x 10-12
Superset with
Dumbbell Hammer Curls
⚡️4 x 10-12
.
Giant Set (6 – 8rounds)
⚡️Dumbbell Kick Backs – 10
⚡️Band Tricep Extensions- 15
⚡️Seated Dumbbell Curls – 15
⚡️Dumbbell Reverse Curls – 15


Follow the gym Instagram- @ironstrengthandconditioning

Chest Workout



💥CHEST WORKOUT💥


💪Save this post
📲 Turn on my post notifications
👨‍💻Tag or send to a friend


Warm up first – Jump rope 5 minutes off and on and pre activation work
.
Incline Dumbbell Bench Press
🔹4 x 10  (1 half rep , 1 full rep = 1 rep)
.
Dips
🔹4 x till failure (weighted if you can)
.
Incline Dumbbell Flys
🔹5 x 10 (Rotate through motion, get a good stretch for maximum growth)
.
Wide Grip Bench Press
🔹4 x 15
Superset with
Wide Push Ups
🔹4 x till failure (at least 10 reps)

Time to work, let’s go🔥
.

At Home Leg Workout

AT HOME LEG WORKOUT💥

💪Save this post
📲 Turn on my post notifications
👨‍💻Tag or send to a friend


With being snowed in, I wanted to share some different workouts today to give you things to do. So follow the page and turn the post notifications on cause I’ll be posting the ab workout later today!
.
Warm up first – 3 minute of lunges, 20 air squats
.
Goblet Squat
🔹5 x 20 reps
.
Full Range Glute Extensions
🔹4 x 15
.
Single Leg Stiff Leg Deadlift
🔹6 x 10 each leg
Superset with
Single Leg Glute Extensions
🔹6 x 10 each leg
.
Lunges In Place
🔹4 x 8 each leg (Pause 1inch from ground)

Time to work!!
.

🎉Client Appreciation Week🎉

🎉Client appreciation week🎉

.

I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!

.

For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.

.

I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.

.

I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼

#ironstrengthandconditioning #gym #fitness #weightloss #bodybuilding #strengthtraining 

#healthylifestyle #healthyliving #healthandwellness #costafitness #fatloss #transformyourbody #transformyourlife #personaltraining #clientappreciation #giveaway #smallbusiness #thankful #fitnesslifestyle #healthy #healthandwellness

This Will Pass

Just a reminder 💚⬇️
.
I know times are tough, especially after the holidays come to an end. It can be easy to find yourself upset and a little down. Let me remind you that you are not alone, many of us experience these emotions and that is okay. You’re not broken, crazy or weird
.
Just know that acceptance is a huge key when we talk about mental health. Don’t fight how you feel, it’s okay to feel emotions whether they be sad or happy
.
If in need here is the suicide hotline – 1-800-273-8255. There is NOTHING wrong with reaching out for help. Reach out to a trusted loved one or friend of you can or you can reach out for professional help. It helped me out of some of the worst slumps
.
Remember that the sun shines after the storm passes so in the meantime, learn how to dance in the rain. Things will get better 🙏💚

-Alex Costa-

4 of My Best Shoulder Workouts EVER WRITTEN

There is something about a good balanced and toned shoulder ratio that can really make your physique look next level. As a personal trainer, I have written thousands of workouts over the years but here are 4 of my BEST shoulder workouts I have ever written. These are not easy so if you have the will power to push through each workout, you will reap the benefits of having a complete looking arm physique.

Shoulder warm up for before your workout

Exercise library : Vault of Gainz

5 minutes on the bike or treadmill
Shoulder swings
Shoulder pass throughs with band
Band pull aparts 15 reps

Workout #1

Dumbbell shoulder press – 12, 10, 8, 6

Triset- 5 sets of 15 each (don’t set the dumbbells down until one whole set is complete)
-Front raises
-Side raises
-Bent over rear delt flys

Superset – 5 sets
-Dumbbell shrugs – 20 reps
-Band face pulls – 20 reps

Finisher – 1 set of 100 reps
-Side raises with a band (as little rest as possible)


Workout #2

Superset – 4 sets
-Barbell shrugs – 15 reps
-Machine shoulder press – 20 reps

Giant set – 6 sets (keep rest pretty short here and weight a little lighter. Get a drink of water and try to get right back to the weights.)
-Band upright rows – 15 reps
-Band face pulls – 15 reps
-Dumbbell Arnold press – 12 reps
-Side raises – 12 reps


Workout #3

Shoulder Shredder – You will go back and forth between jump rope and a dumbbell shoulder press.

-Jump rope – 30 seconds
-Dumbbell shoulder press – 15 reps
*Repeat for 10 minutes straight without rest if you can*

If you can still move your arms, that’s okay wait until the next part.

Superset – 4 sets
Dumbbell side raises – 10 reps with a 3 count on the way down each rep
Dumbbell front raises – 10 reps with a 3 count on the way down each rep

RUN THE RACK – Shoulder press
-Start with the heaviest set of dumbbells you can handle and get at least 5 reps. From there, you will drop down and go 5-10 pounds lighter until failure. Then repeat until you make it through 4 total sets.

Example set: If I start with 45lb dumbbells, I will do my 5 reps then rack them. After I rack the weight, I will move down to 40s and do my shoulder press till failure then rack them. Then go to 35s and repeat then one more set with the 30s.


Workout # 4

Back for more? You know I’ll take care of ya, saved the hardest workout for the last!

Barbell shoulder press (in front to behind complex) 5 x 8 & 8
-Go 8 reps in front of head
-Go straight into 8 reps behind the head
*I recommend starting light with weight here and maybe have a spotter as you go any heavier*

Superset – 4 sets
-Dumbbell side raises – 10 reps a little heavier here
-Band side raises – 20 reps

Superset – 4 sets
-Dumbbell front raises – 10 reps a little heavier here
-Band front raises – 20 reps

Superset – 4 sets
-Barbell shrugs – 10 reps a little heavier here
-Dumbbell shrugs – 20 reps
-Cable shrugs – 30 reps

Finisher – 5 x 10 on dumbbell shoulder press or machine shoulder press.
*Keep weight a little lighter here and rest short*


There you have it. These are 4 workouts that will leave your shoulders looking shredded and toned up. Have fun in the gym and let me know what you think on these! Some of these are hard and you will really have to dig deep to complete the workout so push yourself and bring a friend to workout with!

An important note to make is that this will really break down the muscle and leave you sore so it is crucial to keep recovery game strong. Iron Crate supplies you with the top brands and most trustworthy products to keep you feeling your best! You can also get great deals on different protein snacks, samples and other awesome things like shaker bottles and gym gear on the website Ironcrate.co today!

BLACK FRIDAY!

⬇️⬛️BLACK FRIDAY⬛️⬇️
.
@ironcrate is doing buy 1 Crate, get 1 FREE! Never done this before!
.
The rest of the retail items in our store will be 50% off! Protein snacks, gym apparel and fitness accessories! Just use the code “BLACKFRIDAY” at checkout!
.
Please share with a friend to help out my business! I’d love for you to go through and grab an Iron Crate or load up and make your own Crate full of gear and goodies! But if you can’t or it’s just not your fit then no biggie! I still love you and appreciate the support 🙏🏼💚 hope you had a great Thanksgiving!

Welcome Back! Let's Make A Change

Welcome back to Costafitness! Watch this video and you can get a very good understanding of what I will be doing to try helping you and all of our viewers. I will be making some changes to the website so don’t be alarmed if you see a few noticeable changes through the next few days and weeks.

Some things you may notice is slightly different content, other authors/ publishers and more focus on things that we currently need.

This seems like a good time to get back on here and try spreading more positivity, smiles and knowledge. You can expect a good laugh from time to time, content that will be valuable and a true understanding for fitness so we can keep making progress while we face world problems as a team. Let’s tackle this together and let me help you!

Let’s make a difference and listen to what we need to do to conquer this virus. You can help a lot of others out there by sharing this content published on Costafitness.org and telling your friends and family about it! Also sharing it on social media. Keep checking in daily for workouts and more content that is sure to help you in someway, shape or form. Also please reach out if you have any questions or ideas for content you would like me to cover!

Have a great day!

-Alex Costa-

My Next Competition

You may have noticed my competition countdown on the homepage of my website, if not let me explain…

I was super excited to see a local gym and buddy of mine throw a powerlifting meet for his gym. I love competing and having a date on the calendar to get ready for. I also enjoy supporting local fitness businesses and other gyms.

I have decided to compete in a push / pull powerlifting meet on June 1st. I have been prepping for about 2 weeks already. A push / pull meet is a powerlifting meet where only the bench press and deadlift will be performed. The best lifter in each weight class will be the winner, most meets have an overall best lifter which is the strongest pound for pound lifter. I am sitting around 151-153lbs so I am going to try making the 148lb weight class for meet day.

I will be breaking down strength content pretty heavily this month. Especially for the deadlift and bench because of the meet.

I am super excited to compete! If you are in the area, check out the meet! You can find more info on Alpha’s gym page.

Hope everyone has a great Monday!
-Alex Costa-

I’m Competing In The OPBA Competition!!

The OPBA (Ohio Power Bodybuilding Association) is a unique competition created by a couple guys in my area. They have only done a little handful of shows so it is still new and growing! This type of competition is interesting as a competitor because you are not just do a bodybuilding show and not just doing powerlifting, you are doing both, back to back days on the same weekend. Programming for this and dieting can be a challenge. You really have to try to learn what works best for your body.

I have been prepping for about 7 weeks now, so I am doing about a full 10 week prep all together. I have used this prep to experiment with some new training/diet methods. One new thing I have been testing out is carb cycling which I will explain more in a different post.

I am excited to try something new, honestly I have been wanting to try this competition out for the last couple times but now it’s time to go for it! I’ll be sharing more content based off of what I am doing to get ready for the competition. Can’t wait!

Have a great day!
-Alex Costa-