Man 2.0 Engineering the Alpha (40 page)

 

PHASE II, WORKOUT 1

 A1 
Barbell Back Squat
4–6 reps

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

  Keeping your lower back arched, lower your body as deep as you can by pushing your hips back and bending your knees.

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

 

 A2 
Bent-Over Row
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 
Dumbbell Reverse Lunge
4–6 reps

  Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other.

  Step backward with your left leg.

  Lower your body into a lunge until your front leg is bent 90 degrees. Pause, then return to the starting position.

  Do all your reps and then repeat with your other leg.

 

 B2 
Dumbbell Upright Row
4–6 reps

  Grab a pair of dumbbells with an overhand grip, and hold the weights in front of your thighs with your palms facing your body.