Man 2.0 Engineering the Alpha (42 page)

 

Alternate A1 and A2 for 5 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 5 to 10 percent and repeat the circuit for another 5 minutes. After the second time through, rest another 5 minutes and proceed to workout set B.

 B1 
Pull-Up or Lat Pull-Down
4–6 reps

  Grab a chin-up bar with a shoulder-width overhand grip.

  Hang at arm's length and pull your shoulder blades down and back so that your shoulders are as far from your ears as possible.

  Pull your chest to the bar as you squeeze your shoulder blades together.

  Pause, and then lower your body back to a dead hang.

  Sit at a lat pull-down station and grab the bar with an overhand grip that's just beyond shoulder-width. Your arms should be completely straight and your torso upright.

  Pull your shoulder blades down and back, and bring the bar to your chest.

  Pause, then return to the starting position.

 

 B2 
Goblet Squat
4–6 reps

 B3 
Push-Up
4–6 reps

 

  Weight selection: pick a weight you could lift 12–15 times.

 

Cycle through B1, B2, and B3 for 6 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 3 to 5 percent and repeat the circuit for another 6 minutes. After the second time through, rest another 5 minutes and proceed to workout set C.

 

 C1 
Barbell Calf Raises
4–6 reps

  Hold a barbell across your upper back with an overhand grip and your feet shoulder-width apart.

  Then, keeping your abs tight, lift your heels as high as you can.