Read Man 2.0 Engineering the Alpha Online
Authors: John Romaniello
 Weight selection: pick a weight you could lift 12â15 times.
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Cycle through B1, B2, and B3 for 6 minutes. The goal is to get as many reps as possible. After this circuit, rest 3â5 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.
 C1Â
Dumbbell Rear Delt Fly
4â6 reps
 Grab a pair of dumbbells and bend forward at your hips until your back is nearly parallel to the floor. Your arms should hang straight down from your shoulders with your elbows slightly bent.
 Hold your body still and raise your arms out to the sides until your hands are in line with your shoulders.
 Pause, then return to the starting position.
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 C2Â
Barbell Reverse Curl
4â6 reps
 Weight selection: pick a weight you could lift 8â12 times.
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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.
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PHASE II, WORKOUT 4
 A1Â
Alpha Deadlift
4â6 reps
 A2Â
Alpha Press
4â6 reps
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 Weight selection: pick a weight you could lift 8â12 times.
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Alternate A1 and A2 for 5 minutes. The goal is to get as many reps as possible. After this circuit, rest 3â5 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.
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 B1Â
Inverted Row
4â6 reps
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 B2Â
Hack Squat
4â6 reps
 Hold a barbell at arm's length behind your back, using a mixed grip (one hand overhand and one hand underhand). Stand with your feet shoulder-width apart.
 Keeping your lower back arched, lower your body as deep as you can. Initiate the movement by first pushing your hips back, then bend your knees.
 The tops of your thighs should be parallel to the floor or lower, and your torso should stay as upright as possible.
 Pause, then reverse the movement back to the starting position.