Man 2.0 Engineering the Alpha (43 page)

  Pause, then lower and repeat.

 

 C2 
Dumbbell Fly
4–6 reps

  Grab a pair of dumbbells and lie on your back on an inclined bench.

  Raise your arms straight above your chest with your palms facing forward and your elbows slightly bent.

  Slowly lower the dumbbells in an arc down and away from your body.

  Once the dumbbells are almost in line with your chest—but above it—reverse the movement back to the starting position, making sure you squeeze the muscles in your chest at the top of the movement.

  Weight selection: pick a weight you could lift 8–12 times.

 

Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. After this circuit, rest 2 minutes and then repeat the circuit with the same weight.

 

PHASE II, WORKOUT 3

 A1 
Trap Bar Deadlift
4–6 reps

  Load a trap bar with weight, and stand between the trap bar handles with your feet about hip-width apart.

  Bend down, and grab the bar outside your knees. Your shoulders should be over the bar.

  Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it's in front of your thighs.

  Lower the weight back to the starting position and repeat.

 

 A2 
Barbell High Pull
4–6 reps