Man 2.0 Engineering the Alpha (41 page)

  Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement.

  When the dumbbells are at your chest level (and not your chin), pause for 1 to 2 seconds, and then lower them back to the starting position.

 

 B3 
Flat Chest Press
4–6 reps

  Grab a pair of dumbbells and lie faceup on a flat bench.

  Hold the dumbbells above your chest with your arms straight. The dumbbells should be nearly touching, and your palms should be facing your feet.

  Keeping your elbows tucked close to your body, lower the weights to the sides of your chest.

  Weight selection: pick a weight you could lift 12–15 times.

 

Cycle through B1, B2, and B3 for 6 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 3 to 5 percent and repeat the circuit for another 6 minutes. After the second time through, rest another 5 minutes and proceed to workout set C.

 C1 
Dumbbell Biceps Curl
4–6 reps

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

  Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

  Pause, then lower the weights back to the starting position.

 

 C2 
Lateral Raise
4–6 reps

  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 2

 A1 
Alpha Deadlift
4–6 reps

 A2 
Alpha Press
4–6 reps

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