Chest Workout



💥CHEST WORKOUT💥


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Warm up first – Jump rope 5 minutes off and on and pre activation work
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Incline Dumbbell Bench Press
🔹4 x 10  (1 half rep , 1 full rep = 1 rep)
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Dips
🔹4 x till failure (weighted if you can)
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Incline Dumbbell Flys
🔹5 x 10 (Rotate through motion, get a good stretch for maximum growth)
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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🔥
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Become More Explosive With This!

💥BECOME MORE EXPLOSIVE🧨 

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This circuit is designed to help create more explosive power by accelerating the triple extension phase

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This means this circuit will help you with sprint power, jumping, becoming more explosive in your squats and deadlifts,etc.

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💥Hang cleans with a pause – 3 reps 

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💥Sled power pushes – 4 reps (2 each leg)

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💥Hurdle jump with a pause – 3 jumps

I like to do 2-4 working sets of this on extra days with @masonliberti in this current training phase. 

Tag a teammate and hit the gym 👊

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#ironstrengthandconditioning #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #footballtraining #speed #increaseverticaljump #jumphigher #explosivetraining #explosiveworkout #athleteworkout #hangclean #plyometrics #plyometricstraining

Get FASTER At Home With This 1 Drill

GET FASTER 🏃💨

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Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday

1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface

2️⃣go down to one knee and take the other foot to the top of the stair

3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there

4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg. 

⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.

🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!

Tag one of your homies that needs this exercise to beat you in a race 🏃‍♀️🏃

#ironstrengthandconditioning #costafitness #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #sprinttechnique #runningtechnique #getfaster #runfaster #hipflexor

🎉Client Appreciation Week🎉

🎉Client appreciation week🎉

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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!

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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.

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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.

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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-

BLACK FRIDAY!

⬇️⬛️BLACK FRIDAY⬛️⬇️
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@ironcrate is doing buy 1 Crate, get 1 FREE! Never done this before!
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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!
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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!

Iron Made Arm Workout


I know there’s a lot of stress right now with the election so what better way to simmer down and relieve stress than with a solid arm workout! Stop watching the news all day, take a break and get out of the house to enjoy the weather. Get some exercise, eat healthy food, practice some meditation and yoga. This is a simple way to relive a little stress that may be coming up.

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I put together a video you can watch while you workout so you can see form, sets and reps. I also included exercise tips on the video!

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Barbell curls 5×8

Tricep rope extensions 5×15

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Barbell skull crushers 4×12 

Hammer curls 4×8

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Bodyweight skull crushers 6×10-15

Seated curls 6×15

Band pushdowns 6×20

3 Footwork Drills For Quarterbacks

3 footwork drills for my QBs🏈
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1️⃣-two in each going frontwards and then going back. This will work on a clean drop back when in the pocket
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2️⃣- lateral front foot in. This is a drill that can help you get the ball out a little faster as you are in a transition spot
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3️⃣- lateral weave with cones. There are a lot of ways to do this one but here is a good one to start with. This will help clean up footwork so you can drop back, and move a little smoother in a stuffy pocket
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Quarterbacks need solid footwork to be able to see the field and avoid pressure. Try these 3 drills and get that footwork down! If you need more help or would like to work with me, send a DM and I’ll get you ready for next season🔥🏈

-Alex Costa-

My 2nd Powerlifting Meet!

My YouTube video of the powerlifting meet.

It’s go time! My second powerlifting meet! I learned so much from my first one and now I have even more experience from this competition!

Thank you for all of the support and love through this process! I am so excited to get ready for the next competition. I will make a post very soon on what is next for me.

Have a great Monday!
-Alex Costa-

Last Workout Before The Meet!

Click here for the video!

This was from Wednesday, my last lift / taper day before the meet. Weights felt smooth, getting excited for meet day!

Less than 24 hours till meet day, I am getting excited and nervous. When you have anxiety about a competition like this, it can make things a little more challenging. You may lose your appetite, have negative thoughts come to mind, or even start to doubt why you signed up in the first place. I am here to tell you that the ONLY thing or person standing in your way is the person in the mirror. I started having all of these thoughts last night and even this morning. Then I remembered how much work I have put in through the last 11 weeks leading up to this. I remember all of the anxiety attacks, panic attacks and every single bump in the road I went through. These aren’t anything negative, these were mini battles where you had to dig deep to beat them. These were learning experiences. We work too hard not to enjoy moments like this. It’s time to compete. Tomorrow it’s me against me, I am looking to get a higher total than last time. I am looking to prove to myself that I won’t let anxiety beat me, instead I will beat anxiety and make it my bit**! 

IT’S MEET WEEK BABY, LET’S GO!

I will not fall victim to anxiety,  I have taken so much sh*t from it over the years and I’ve had enough. I challenge you to be the one that beats down anxiety with me. We will not be a statistic that lets mental illness win, WE will take the challenge and beat anxiety down. 

If you are struggling with anxiety, depression, panic attacks, or any mental illness then lets stand up and take action. Let us be the ones that take control. If you need help then by all means get a friend or family member to help! Or even contact me!! I am on your side always and we will all get through this together. I love you all and I appreciate all of the support, its time to go have fun tomorrow. 

I am using this photo from http://mental-solutions.blogspot.com/2013/11/mental-health-hotline.html

Have an awesome Friday!
-Alex Costa-