Man 2.0 Engineering the Alpha (44 page)

  Grab a barbell with an overhand grip and hold it just below knee height.

  Explosively pull the barbell upward, rise onto your toes, and bend your elbows as you bring the weight up to shoulder height. Return to the starting position.

  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 
Reverse Lunge
4–6 reps

 B2 
Face Pull
4–6 reps

  Attach a rope to the high pulley of a cable station and grab an end with each hand so your palms face each other, thumbs toward you.

  Back a few steps away from the weight stack until your arms are straight in front of you and you feel tension in the cable.

  Pull the rope toward your eyes so your hands end up just outside your ears. You should be positioned in the classic bodybuilder's “double-biceps pose.”

  Allow your arms to straighten out slowly in front of you and return to the start.

 

 B3 
Barbell Push Press
4–6 reps

  Grab a barbell and hold it with a grip that's a little narrower than shoulder-width apart. Pull the barbell to just above your shoulders, and keep your elbows close to your body.

  Bend your knees and lower your body into a half squat.

  Press the weight overhead as you stand up tall and explode upward, pressing through your heels.

  Pause, then slowly lower the barbell back to the starting position.