Man 2.0 Engineering the Alpha (45 page)

  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 
Dumbbell Rear Delt Fly
4–6 reps

  Grab a pair of dumbbells and bend forward at your hips until your back is nearly parallel to the floor. Your arms should hang straight down from your shoulders with your elbows slightly bent.

  Hold your body still and raise your arms out to the sides until your hands are in line with your shoulders.

  Pause, then return to the starting position.

 

 C2 
Barbell Reverse Curl
4–6 reps

  Weight selection: pick a weight you could lift 8–12 times.

 

Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. After this circuit, rest 2 minutes and then repeat the circuit with the same weight.

 

PHASE II, WORKOUT 4

 A1 
Alpha Deadlift
4–6 reps

 A2 
Alpha Press
4–6 reps

 

  Weight selection: pick a weight you could lift 8–12 times.

 

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 
Inverted Row
4–6 reps

 

 B2 
Hack Squat
4–6 reps

  Hold a barbell at arm's length behind your back, using a mixed grip (one hand overhand and one hand underhand). Stand with your feet shoulder-width apart.

  Keeping your lower back arched, lower your body as deep as you can. Initiate the movement by first pushing your hips back, then bend your knees.

  The tops of your thighs should be parallel to the floor or lower, and your torso should stay as upright as possible.

  Pause, then reverse the movement back to the starting position.