Man 2.0 Engineering the Alpha (50 page)

 

These two exercises are performed lactic-acid style at a tempo of 3-0-1 for 12–15 reps each, a total of 5 times. Select a weight appropriate for each exercise (often, different weights each circuit). Perform exercises C1–C2 sequentially, resting 10 seconds between exercises. After C2, rest 90 seconds and repeat. After your last set, rest 2 minutes and proceed to workout set D.

 D 
Trap Bar Deadlifts from Deficit
25 reps

 

This is
not
a lactic acid–based exercise. This is a 25-rep set done with light weight. Use 20 to 30 percent of the weight you used for workout set A, and perform it at a steady tempo.

 

PHASE III, WORKOUT 3

 A 
Rack Pull from the Knee
20 reps

  Set the pins on a lifting platform to a level that's just below knee-height when you're standing tall.

  Load a barbell on the pins and grab the bar with an overhand grip

  Bend at your hips and knees, and without allowing your lower back to round, stand up, thrust your hips forward, and squeeze your glutes.

  Pause, then lower the bar back to the lifting platform while keeping it as close to your body as possible.

 

This is
not
a lactic acid–based exercise. This is a 20-rep set done with challenging weight at a steady tempo. After this set, rest 2–3 minutes and proceed to workout set B.

 B1 
High-Incline Dumbbell Bench Press
12 reps

  Set an adjustable bench to an incline of 45 to 60 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.

 

 B2 
Seated Cable Row
10 reps

  Attach a straight bar or stirrup attachment to the cable machine and position your body (as seen) with your feet braced.

  Grab the attachment, bend your knees slightly, and sit up straight with your shoulders down and back.

  Without moving your torso, pull the bar or stirrup toward your upper abs. Pause, then return to the starting position.