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Workout for Women to Add Muscle

Are you a woman looking to add muscle? This workout is for you!

This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 8-12

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

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Sets: 3 Reps: 8-10

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10 

Rope Triceps Extension

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Sets: 5 Reps: 10-12

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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Sets: 3 Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Sets: 3 Reps: 10-12

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Sets: 3 Reps: 30 Seconds

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Sets: 3 Reps: 10 Steps Forward and Back

Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because t is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

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Christina H. co-owner of CardioandWeights.com

 

Like the workout? Share with friends!

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

1st Phorm GDA Review

1st Phorm GDA (Glucose Disposal Agent) Review

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What is making us fat? For years and even today people think fat is making us fat. Fat has a bad reputation, and although it can make us fat, carbohydrates are the chief culprit. Carbohydrates, especially sugars spike insulin. When insulin is spiked (and you aren’t working out, or in in a post workout setting), your body immediately goes into fat storage mode. Guess where that fat goes? Waist, hips, thighs, and all those other places that you don’t want it to go.

 

What do I do?

You can go low carb, and that will help, although it will hurt your gains because your muscles need carbs for recovery. Or you could use…

GDA by 1st Phorm

GDA by 1st Phorm is a Glucose Disposal Agent. This supplement will move more of the glucose to the muscle and less to your blood sugar. This will keep your blood sugar from spiking and thus will keep your waist size from increasing. GDA also slows down the absorption of carbs which will also help with blood sugar. This supplement combines the benefits of low carb eating with the benefits of having glycogen in the muscles.

 

Where do I buy?

You can order it through various links, but if you order it today here for $42.99: https://1stphorm.com/a/products/gda?a_aid=NutritionTrain you will receive free shipping on your entire order. 1st Phorm doesn’t do coupon codes so this is the best deal you will receive!

 

Summary:

Bigger muscles, shredded, lower body fat, lower blood sugar, more glycogen to the muscle cells, better athletic performance, get GDA!

 

 

Thank you for reading!

Dustin Holston

Personal Trainer/Sports Nutritionist

alphacre-hd

Best Non-Stimulant Pre Workout- ALPHACre HD by 1st Phorm

ALPHACre HD Review

Sometimes when you are dragging ass, you need a boost from your pre workout, however caffeine isn’t always a great thing when it comes to fitness. Sure it gets your more energy, however it is vas0-restrictive. This means that caffeine constricts your blood cells, limiting the amount of amino acids and other crucial vitamins and minerals your muscles need to grow. When you need energy reach for MegaWattHD  , however when you don’t need energy, grab ALPHACre HD.

Order Today for $39.99 and get free shipping on your entire order: 1st Phorm Store

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From 1st Phorm:

Amplify Strength, Delay Muscle Fatigue, Increase Muscle Cell Volume
With each intense rep of your training you are working towards your goal of becoming a stronger high-performance athlete! But when it comes to muscle growth and sports performance, how you fuel your training makes an enormous impact on your overall results. The ability to energize your muscle fibers with more power and stamina will allow you to train harder and longer, and increase your gains. ALPHACre HD™ accomplishes this by combining two powerful muscle buffers, creatine and beta-alanine, so you can take your strength, power and sports performance to its peak!
Creatine is an energy source found naturally in the human body to stave off muscle fatigue. Creatine is a powerful muscle cell volumizer, and one of the most well researched and time proven sports supplements known. Increased creatine levels in the body allow for ATP regeneration and act as a supply of immediately available energy for you during training. This amplified energy allows you to increase the maximal force production of your muscles during intense training. With effective supplementation of creatine, the body depends less on glycolysis (the metabolic breakdown of glucose into energy), reducing lactic acid to effectively minimize muscle fatigue.
Beta-alanine is an amino acid derivative aimed specifically at increasing your body’s carnosine levels, which will enhance your training performance, workout volume, power and overall gains. Heightened carnosine levels have been shown to increase the body’s ability to resist muscle fatigue by functioning as a powerful H+ buffer in muscle cells.
When these two powerful ingredients are combined in ALPHACre HD, creatine and beta-alanine create a synergistic effect that is far more powerful and will facilitate far greater performance improvements than stand-alone creatine or beta-alanine products. If you’ve tried other creatine or beta-alanine products in the past, be ready to be blown away with your performance when you work ALPHACre HD into your training.
The double-tap of beta-alanine and creatine in ALPHACre HD will increase aerobic capacity and endurance, as well as your anaerobic power output and overall strength levels making it an ideal supplement for all types of athletes. ALPHACre HD is guaranteed to help you amplify your performance to the next level!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Summary:

Less than $1.00 a serving. Plus a 110% money back guarantee if you don’t like the product, ship it back.

If you want more muscle, more power, and more strength in the gym, then you need ALPHACre HD by 1st phorm.

What does ALPHACre HD Go Well With?

Dieting:

Bliss Go Pack

Commander Go Pack

Level-1 Protein

Post Workout Stack

M-Factor Hero

M-Factor Goddess

Bulking:

Primal Pack

Post Workout Stack

Overall Health:

Full Mega

Whole Heart

 

Order today through this link and receive free shipping on your entire order 

 

 

Thank you for reading,

Dustin Holston

Personal Trainer/Sports Nutritionist

 

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1st Phorm MegaWatt V2 vs. Cellucor C4 Pre Workout

mainbannerCellucor c4 Pre-Workout vs. 1st Phorm MegaWatt V2

Which is better?

Two of the most popular pre-workouts on the market are Cellucor’s C4 and 1st Phorm’s MegaWatt V2. Both taste great, but which has better ingredients and which is a better value?

What is a Pre-Workout?

A pre-workout is a supplement that people take before workout to increase focus, increase energy, and increase pump/strength. Most people look for the following:

  1. Stimulant(s): Caffeine, Yohimbine, or other stimulants to increase energy and focus in the gym.
  2. Pump/Strength: Nitric Oxide Boosters, Creatine, Beta Alanine, Betaine, and others

MegaWatt V2

Serving Size: 45

Price: $39.99 (Free Shipping)

MegaWatt V2 includes the following ingredients:

  • Beta Alanine- 1.5 grams
  • Creatine Monohydrate- 2.5 grams
  • Agmatine Sulfate- 1 gram
  • Caffeine Blend with Rauwolscine- 342 mgs
  • V2 Matrix: [N-Acetyl Tyrosine, L-Glutamine, N-Methyl Tyramine HCL, Sulbutiamine, Hordenine, Huperzine A 1%] 64 mgs

Verdict: Beta Alanine seems to be adequately dosed. 2.5 grams of creatine monohydrate is a great dose for someone who wants to continue to keep their creatine levels up. One study shows that Agmatine is 100x better at creating pumps than L-Arginine. This means sicker pumps in the gym! The caffeine levels will keep you psyched in the gym, but shouldn’t be taken within 3-4 hours of sleep. As a stimulant and pre-workout, MegaWatt has it!

Cellucor C4

Serving Size: 30 

Price: $29.99

Cellucor includes the following ingredients:

  • Beta Alanine- 1.6 grams
  • Creatine Nitrate- 1  gram
  • Arginine AKG- 1 gram
  • Caffeine Anhydrous- 160 mgs
  • L-Tyrosine/TeaCore- 211 mgs

Verdict: Beta Alanine seems to be adequately dosed, but there are no scientific studies showing the effectiveness of Creatine Nitrate. If it was “as effective” as Creatine Monohydrate, it would be extremely under-dosed.  Arginine AKG has been showing to increase “pump” but studies I found included 12 grams of Arginine AKG vs. 1 gram that is currently in C4. 160 mgs of Caffeine Anhydrous is adedquate in my opinion. L-Tyrosine and TeaCore (Theacrine) have shown to reduce stress (L-Tyrosine) and stimulate (Theacrine).

Winner: 1st Phorm MegaWatt V2

Cheaper-Better Ingredients-Better Dosed

You can purchase 1st Phorm’s MegaWatt V2 here and receive free shipping on your entire order! Lowest price guaranteed! 

 

Thanks for reading!

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

Nutritiontrain.1stphom.com

MegaWatt V2 Pre-Workout Review

Version 2 of MegaWatt has me crushing the gym. Increased focus, increased strength, increased pump… what else do you want?

Free Shipping: You get 45 servings for $40.00 with free shipping if you click here! 

MegaWatt V2 is a preworkout supplement from 1st Phorm. Like many preworkouts, MegaWatt includes supplements to increase energy, increase focus, increase pump, and increase strength, but 1st Phorm actually includes the right dosages to make you feel like a beast in the gym!

Ingredients:

Amount Per Serving % Daily Value
Creatine Monohydrate 2500 mg Strength, Recovery, Pump
Beta-Alanine 1500 mg Increased Performance
Agmatine Sulfate 1000 mg Increased Bloodflow-Pump
Ener-G Matrix(TM): 342 mg Energy and Focus
[Caffeine Anhydrous, DiCaffeine Malate, Caffeine Citrate, Rauwolscine]
V2 Matrix(TM): 64 mg Focus, Energy, Fat Burning
[N-Acetyl Tyrosine, L-Glutamine, N-Methyl Tyramine HCL, Sulbutiamine, Hordenine, Huperzine A 1%]

Personal Review: 

I like to start my back workout with 10 minutes of deadlifts (once I warm-up). After the first few sets of 15-20, normally I have to take more than a minute break between sets. My first week on MegaWatt V2, I absolutely demolished my personal best. I hit more reps than ever with 2 minutes remaining. I also took less breaks between sets. I have been getting in and out of the gym in record time and even have found time to do more cardio!

The flavor of MegaWatt V2 is outstanding and it mixed with only a few ounces of water. I throw in maybe 4 ounces of water and take it like a shot. It mixes incredibly easy. I take it on non-workout days to help me work on the house and keep my creatine levels up. This is my go to Pre-Workout!

The best part is that it is cheap!  You get 45 servings for $40.00 with free shipping if you click here! 

Note: If you are caffeine sensitive, this is still a great product for you! Start off with half a dose. That will give you 90 servings instead of 45! 

Receive free shipping and the lowest prices on 1st Phorm Supplements by shopping at http://1stphorm.com/nutritiontrain <—- Share with your friends.

 

Thank you for reading!

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1st Phorm- Free Shipping and more!

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Get Free Training and Diet advice with every order.

Just email: nutritionandpersonaltraining@yahoo.com

Meal Plans, Workout Plans, Weight Loss Plans, Strength Training, and more!

No promo codes or coupons needed! Always free shipping and the lowest price at http://1stphorm.com/nutritiontrain

commander-go-pack-fat-loss-supplements

Bliss Go Pack

Commander Go Pack

Level-1 Protein

Phormula-1 Protein

MegaWatt V2

 

Bliss Go Pack Review: A+ For Women Wanting to Lose Weight Fast! Royal Queen System

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Bliss Go Pack Review:

Bliss has been replaced by the more powerful Royal 21 Queen System. 1st Phorm upgraded the ingredients and we are sure you will love the new formula. Check out the review here: https://cardioandweights.com/2017/01/18/1st-phorm-royal-21-queen-system-review/

 

Where to Buy?

Bliss has been replaced with the more powerful Royal 21 Queen System- Click here for free shipping!

 

Stay Healthy My Friends,

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain