ARM 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

.

Cable curls 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

.

.

Cable tricep extensions 

🔹8 x 10 reps (start light for the first 1-2 sets then have a buddy switch weights every set) change weight and get back to work in these.

.

.

Giant Set (6 – 8rounds)

🔹Preacher Curls (wide grip) – 15

🔹Overhead Dumbbell Tricep Extensions- 15

🔹 Preacher Curls (hammer grip) – 15

🔹Rope Extensions – 15

.

Reverse Curls 

🔹2 x 50

.

Bench Dips

🔹2 x 50

Be ready for one of the craziest arm pumps you’ll ever have 💪

.

.

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

#healthylifestyle #healthyliving #healthandwellness  #tonedarms #strongerarms #workout #armworkout #armpump #curls

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

Elevated Lunges for Strength, Speed & Size

This is an exercise that will really help with:

⭐️ Growing and strengthening the glutes 🍑

⭐️ Increasing squat & deadlift 🏋️‍♂️🏋️

⭐️ Jumping higher 🐰

⭐️ Increasing sprinting speed 🏃‍♀️🏃

⭐️ Getting more flexible in the hips 🧘‍♂️🧘


Elevated lunges have recently became one of my favorite leg exercises for creating more strength, size and explosive power for my athletes.

Here are a couple details to pay attention to when doing this exercise:

👉Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

👉I would start without weight to really get the flexibility down and then you can start adding in weight to increase the intensity.


I like to program these after the main movement on lower body day. Depending on the client and goal, I will program 3-5 sets of 4-10 reps each leg.

For a better physique I would do 4-5 x 10 🍑 .

For strength and most athletic goals I would typically prescribe 3-4 x 5 each leg with heavier weights (only after you get used to the movement, because of the excessive stretch). 🏋️🏋️‍♂️


Tag your gym amigos and get to work 💪

#ironstrengthandconditioning #gym #legday #legworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #glutetraining #gluteworkouts #increasevertical #increasespeed #lunges

Have a great day!

-Alex Costa-

5 Secrets To Unlock Bigger Arms

Me and my homeboy

There’s something about that feeling you get when you throw a shirt on and the sleeves fit snug around the arms. It’s a shot of confidence and really makes you wonder how that girl you like in class didn’t notice. On a real note, it can motivate you to want to stay in the gym which is a big key to any good looking phyisque. Today we are going over 5 secrets to unlock bigger arms!

Anytime I have noticed the biggest change in my body, especially the arms are when I am following these tips. This is just like anything else, if you don’t take it seriously and put the time and effort in then you won’t see results. Make a commitment to yourself today and start off by following these secrets I am sharing with you. If you follow these, you will be filling that shirt sleeve out in no time!

So whats the secret? Well I will start by listing them and then explaining. Stay around until the end of this article and you will get 2 workouts that will help take care of one big step.

  • Increase the frequency of arm training (Duhh, I know)
  • Increase weight
  • Increase calories
  • More triceps (it’s 2/3 the arm) 
  • Try taking creatine (check with a doctor 1st)

Increase the frequency of arm training

The first key thing to start off with is to train your arms more frequently each week. It may sound like a no brainer, but this is commonly overlooked and thought to be too much work for one area. A lot of people might only train their arms once a week compared to 2 to 3 or even 4 times a week. The thing about this is if you want bigger arms, you need to start training them more frequently. It WILL be a game changer, trust me.

Increase weight

Light weight curls is not going to get the job done, you have to start increasing weight and increasing weight overtime as well. One of my favorite movements is to do a cheat curl and really get the weight up but control it with a slow negative on the decent of the movement. This can really work on overloading the muscle and making it work at a higher level to force growth.

Increase calories

A key point in getting bigger muscles will always include consuming more calories. It is extremely hard to see a noticeable difference if you are maintaining the same caloric intake or even a lower caloric intake than your maintenance level would be. Find your maintenance calories and start adding 300 to 400 cal a day until you find an optimal range of calories to help increase weight at a steady pace.

More triceps (it’s 2/3 the arm) 

This is the part a lot of people forget about and neglect… Triceps. It’s not all about the biceps. They can’t be getting all the love. You have to spread some love to those triceps and make sure you’re working them just as much, if not even more in my opinion. The reason is because the triceps will take up 2/3 of the arm space compared to the biceps. So in turn, if you get bigger triceps, the arms will appear bigger!

Try taking creatine 

A good tool to use for getting bigger muscles and to increase strength is a supplement called creatine. Creatine works by creating extra ATP at the cellular level. This will increase the amount of reps that you can perform with a heavier weight, which will increase the strength and in turn increase muscle size. But another part that creatine helps with is holding water in the muscle to make the muscles appear slightly bigger. I recommend creatine monohydrate, but again please check with your doctor first to make sure this is a good option for you.


Don’t forget recovery!

With picking up the intensity, frequency and the soreness you’ll witness better looking arms. However if you want to get the very most out of the training and decrease the soreness to be able to continually increase and overload that muscle, you will need to take care of your recovery. Increased protein can help as well as adding in aminos and creatine into your supplement plan.

I have a subscription company called Iron Crate. We help take care of this problem by sending you some of the highest quality products on the market to help with recovery. It is also a great way to get a great deal on supplements and healthy protein packed snacks to try. I get one every month to act as a reward! It is like a monthly Christmas for the fitness lovers! You can check out my website for Iron Crate by clicking the button below. I appreciate any and all support!

Here are some of the previous Crates we have sent out recently. Oh and yea, we definitely added the cobwebs in the Iron Crates for Halloween we sent out to our customers and we sent stockings for Christmas. Wait till you see some of the new things coming! We like to keep it unique here to say the least.

Now that I got a shamless plug in, I really hope you can use this article to help get the arms you are looking for! If you use all 5 tips and keep up on your recovery, there’s no doubt you’ll be more than happy with the results you will receive.


As promised, I want to give you 2 solid workouts to help get you started. This uses some of the tips we just learned. Have fun! You can go to the Vault of Gainz page to see how to do all exercises listed!

Workout #1

A1) Barbell cheat curls – 5 x 8

A2) Tricep cable push downs – 5 x 15


B1) Close grip bench – 5 x 8

B2) Hammer curls – 5 x 15 


Triset – 6 x 15 each 

C1) bench dips 

C2) cable curls 

C3) band tricep pushdowns 


Workout #2

Barbell cheat curls 

12, 10, 8, 6 then drop weight and go back to 12 reps— dropset immediately after the 6 reps. That will be a set of 12. So as soon as you finish the last heavy set of 6 reps, take of about 30-50% of the weight and do that new weight for 12 reps.


Triset- 5 sets here 

-Close stance push ups – till failure 

-Over head dumbbell tricep extensions – 12-15

-Band tricep push downs – 20 reps 


Triset – 5 sets here (try to grab one set of dumbbells and go through all of these here without setting the weights down)

-Dumbbell twist curls – 10-15

-Dumbbell reverse curls – 10-15

-Dumbbell hammer curls – 10-15


Thank you again for checking out this article! It would mean the world if you could share this out to your friends! Sending you all love and positive vibes. Here’s to a happy, healthy and successful 2021!

-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!

5 Of My Favorite Arm Exercises (Workout Included!)

Summer is around the corner which means the t-shirts and tank tops will be making an appearance. Let’s start working on those arms to make sure you’re looking good by the pool!

I’m a meathead at heart so of course I always have some workouts ready for an extra arm day here and there. There are a couple main things I have learned about training my arms that have made a huge difference.

  1. Using a progressive overload method will almost always win in the long run.
  2. It’s not always about the pump, but the pump is nice to see and motivates you.
  3. There is a time to heave the weight up and arm training is about 90% the opposite. Make sure you work form strictly.
  4. Don’t be afraid to hit arms heavy here and there.
  5. Increase frequency to increase size and strength.
  6. Don’t forget the triceps!! The triceps take up about 2/3 of the arm.

I will write an article on arm training and include these but for now lets get to what you want… the exercises and workout!

Exercise #1 The cheat curl

This is a classic exercise used back in the golden era bodybuilding days to really create some mass. I have learned a couple twist and tweaks to make it even better!

Start with a straight barbell and load it to a desired weight. Take an underhand grip right outside shoulder width and unrack it. Curl it up, as the bar gets a little heavy, you can use your body to get a little momentum helping the bar go up. (Don’t over extend your lower back, that is how you can hurt yourself.) Once you get the rep to the top, squeeze your bicep and when you go to let the bar down, we are going to take it down nice and slow, preferably about 4 seconds on the way down. The muscle damage happens during the eccentric portion of the lift or in this case, when you lower the weight.

This is an exercise I usually try to work a little heavier in weight with. This will really help build some mass for your biceps.

Exercise #2 Close grip bench

This in my opinion is almost the same effect for your triceps as the cheat curl is for the biceps. This is another exercise I tend to work a little heavier in to overload the triceps.

Set up on a bench just like a standard bench press, except instead of taking your normal grip width, bring the grip into about shoulder width. (Picture of my setup shown below) Take the bar and wrap your hand around it, unrack weight and bring it down just like a bench press. The main difference is that your grip will be closer and your elbows will come down by your sides closer than a normal bench. You can do touch and go reps or pause reps if desired.

My close grip bench setup

This is a great exercise to add some size to your triceps and add strength to get a stronger bench press.

Exercise #3 Bench dips

This makes my list because I love loading up with weight to increase the difficulty. Standard dips can be a little stressful on my shoulders at times so this is another variation that you can use to hit your triceps.

Start by going to a flat bench and sit on the side. Bring your hands in to your sides so that your thumb is right underneath the butt when you are sitting down. That is the width I use to really target the triceps. From there, walk out your legs or put your legs on another bench a few feet away from you. This will leave you in a starting position with your body being held up by your arms. Your arms will start to bend and you will descend into a dip. Don’t go to far forward during your dip as this can stress the shoulders. Think about keeping your back sliding along the side of the bench as you go into your dip. When you get your arms to about 90 degrees (depending on your mobility) you will use your triceps to push yourself back up to complete the rep.

I have always noticed that when I include this exercise, my arms look more defined and my bench is stronger than usual.

Exercise #4 Overhead tricep extension

The tricep anatomy. Picture is from http://www.physio-pedia.com

The overhead tricep extension is a great exercise that has a solid purpose. Your tricep is composed of three muscles, hence “tri”. One of the muscles called the tricep brachii or the long head of the tricep connects to the scapula. (Shown here with a circle) That is important to remember when we use the tricep to function. We can really hit the long head when we lift the arms overhead for an exercise like this when we use an extension of the elbow.

I love using this exercise to hit the tricep and add some nice looking definition to my arm.

Exercise #5 The preacher curl

I couldn’t do this list and not add this exercise. This is one of the main exercises a lot of people do in the gym just because the machine is there and easy to use. I love this exercise because it can really help you isolate the bicep without cheating the rep. This adds a lot of stress to the biceps, in a positive way.

This exercise hits what is called the brachialis and the biceps brachii. This exercise can put immense tension on the biceps so be sure to warm up with lighter weight for 1-2 sets before adding anything heavier.

You can add this in for a finisher at your gym if it is a machine and switch weight a lot faster!

The Workout

Time for the workout… We learned what each exercise does and how to do it if you watched the videos. Now let me go over a few important side notes to ensure you have a solid arm workout.

Cheat curls and close grip bench should be a little heavier but still make sure you have good form. For the overhead extensions, I want you to do 1-2 warm up sets to get the joints ready for the movement. After that I want you to start with a heavy weight that you can control for about 10-15 reps. Do your reps TILL FAILURE then rack that weight. Immediately pick up 5-10 pounds less and go till failure again. Now do that same thing 2 more times so you end up with a total of 4 sets right back to back with each other. This is a great arm finisher just make sure you either have a spotter or have a spot to drop the weight safely if you are able to do so.

I hope you enjoyed reading this article as much as I have enjoyed creating it! Please give me feedback and let me know how you liked this article and if you want to see more post like this!

Follow me on my social media links shown below for even more helpful tips including exercises, workouts, nutrition, increased athletic performance and so much more!

Follow me on Instagram
Follow my gym Instagram account
Follow me on Twitter
Subscribe to my YouTube Channel
Add me on SnapChat: Costa_1

Have a great day!!
-Alex Costa-

Workout Wednesday (Chest and Back Pump)

Welcome to another Workout Wednesday! Today we are hitting chest and back! We are going to use the “3 Bench Angles in 3 Minutes” technique that we saw in yesterdays post.

Start this workout with a good warm up. Here is an example warm up I would perform before this workout:

Bike – 5 minutes
Shoulder swings – 10 each way, 20 total
Band pull aparts – 2 x 15
Push ups – 2 x 10

Now that we have a warm up in, lets get started with 3 sets of pull ups till failure. If you can not do a pull up, do assisted pull ups if possible for at least 8-10 reps each set. If you have no access to assisted pull ups, do lat pull downs. Set the weight stack to your body weight and do as many as possible.

After that comes the dumbbell bench presses. If you haven’t read yesterday’s post on the 3 Bench Angles in 3 Minutes then check it out so it all makes sense for you. You will do 2-3 sets with 60 seconds of rest after a whole set is complete.

We are making our way to the cable machine after for some reverse cable flys to target our rear delts.

Picture was used from google images.

We will then hit seated cable rows with a close grip. We will start heavy and decrease the weight as the reps increase. The catch here is that after every set you complete, switch weight and get right back to work. This will pump the back up before you leave the gym.

All in all, this workout should be something you can complete in 30-40 minutes if you get to work and don’t get distracted. This will be a solid workout though, use your better judgment for the weights you pick. Do something challenging but nothing that will break down form.

Try this one out next time you go to the gym and let me know what you think! Have a good Wednesday!

-Alex Costa-

3 Bench Angles in 3 Minutes

Click here for the video!

I was in the gym experimenting with a few exercises and training methods these past couple weeks and I feel like I have struck gold with some of these. I want to share one of them with you today! I have tried this with some clients and they have a love/hate feeling for this one haha. I call it “3 Bench Angles in 3 Minutes”. If you are tight on your schedule then this could be a great tool for you to use or if you’re looking to add in extra volume or just get a solid pump, this will most definitely get the job done!

I am a huge fan of hitting a muscle from different angles but it can take up quiet some time during training if you are doing a few sets of 10 reps. Nothing wrong with that approach at all but here’s a method that can take far less time and increase the total work volume put in during your workout which in turn can create more muscle damage (in a positive way).

As you can see, to the left I have a picture of the pectoralis major muscle. I wanted to show you this so you can see how the muscle fibers run. The muscle fibers run laterally and insert into the top of the humerus. As we do our incline angle it will target what I have marked in the blue. As we take the bench angle down to a flat bench it will target more of the red area. Then the decline angle we finish with will help target the green area.

As you can see, we can manipulate this exercise to target different areas of the chest. After 1 set your chest will be begging for a break. If you think you can handle a little bit of a challenge try it for 2-3 sets total. Take 1 minute of rest after one whole set is complete. Afterwards I would target a different muscle to ensure to you do not overwork that muscle for the session.

Another key note to take into thought is to properly warm up the body and chest/shoulders to make sure your body is ready for the workout. This is a little more intense so if you are a beginner and have never lifted weights before, I would start off by breaking this down into 2 x 10-15 reps at each bench angle for a few weeks then start with 1 set of the 3 bench angles in 3 minutes and gradually increase sets to 2-3 as you get the feel for it.

I hope you like this one! Try it out and give me your feedback. Have an awesome day!

-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-