Man 2.0 Engineering the Alpha (52 page)

 

See how Roman adjusts his diet for these caloric needs and how Steve's diet might look too.

 

PHASE IV WORKOUTS

 

PHASE IV, WORKOUT 1

 A 
Rack Pulls from the Knee
20 reps

This is a 20-rep set done at a steady tempo with challenging weight. After this set, rest 2–3 minutes and proceed to workout set B.

 B1 
Low-Incline Dumbbell Bench Press
12 reps

 B2 
Seated Row
10 reps

 B3 
Plank
Hold for 60 seconds

 

The first two exercises are performed lactic-acid style at a tempo of 4-0-1 for 10–12 reps each, a total of 3 times. Select a weight appropriate for each exercise (often, different weights each circuit). Tempo does not factor in for the plank. Simply hold for 60 seconds.

Perform exercises B1–B3 sequentially, resting 10–30 seconds between exercises. After B3, rest 90 seconds and repeat. After your last circuit, rest 2 minutes and proceed to workout set C.

 C1 
Lateral Raise
12 reps

 C2 
Dumbbell Romanian Deadlift
8 reps

 

  Grab a pair of dumbbells with an overhand grip, and hold them 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.

  Pause, then raise your torso back to the starting position.

 

These two exercises are performed at a tempo of 4-0-1 for 8–12 reps each, a total of 4 times. Select a weight appropriate for each exercise (often, different weights each circuit). Perform exercises C1–C2 sequentially, resting 10 seconds between exercises. After C3, rest 90 seconds and repeat. After your last set, rest 2 minutes and proceed to workout set D.

 D 
Rack Pulls from the Knee
25 reps

This is
not
a lactic acid–based exercise. This is a 25-rep set done with only your body weight.

 

PHASE IV, WORKOUT 2

 A1 
Dumbbell Alpha Press
8 reps

 A2 
Alpha Deadlift
6 reps

 A3 
Barbell Bent-Over Row
8 reps

 A4 
Hanging Knee Raise
10 reps

 

Perform A1–A4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 5 circuits, resting 3 minutes between each.

 B 
Two-Arm Kettlebell Swing
30–45 seconds

Perform 3 sets of 30–45 seconds of Kettlebell Swings, resting 2 minutes between each. After your last set, rest 2 minutes and proceed to the next circuit.

 C1 
Push-Up
12–15 reps

 C2 
Jump Squat
10 reps

 C3 
Plank
30 seconds

 

Perform C1–C3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform 2 circuits, resting 15 seconds between exercises and 30 seconds between sets.

 

PHASE IV, WORKOUT 3

 A1 
Trap Bar Deadlift
6–8 reps

 A2 
High Pull
6–8 reps

  Grab a pair of dumbbells with an overhand grip and hold them just above knee height.

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