Man 2.0 Engineering the Alpha (28 page)

  Pause, then press your body back up.

 A2 
Incline Dumbbell Chest Press
8–10 reps

  Set an adjustable bench to an incline of 30 to 45 degrees.

  Grab a pair of dumbbells and lie faceup on the bench. Hold the dumbbells directly above your shoulders with your arms straight.

  Lower the dumbbells to the sides of your chest, pause, and then press the weights back above your chest.

 

 A3 
Single-Arm Dumbbell Row
8 reps per arm

  Grab a dumbbell in your right hand.

  Push your hips back and bend over until your torso is almost parallel to the floor. Place your left hand on a bench in front of your body. Your right arm should hang at arm's length with your palm facing your other arm.

  Keeping your elbow close to your body, pull the dumbbell up to your chest by squeezing your shoulder blade back.

  Pause, then lower back to the starting position.

  Complete all prescribed reps, then switch arms and repeat.

 A4 
Kettlebell Romanian Deadlift
12–15 reps

  Grab a kettlebell, and hold it at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

  Without changing the bend in your knees, bend at your hips and lower your torso until it's almost parallel to the floor.