Man 2.0 Engineering the Alpha (46 page)

 

 B3 
Dumbbell Squeeze Press
4–6 reps

  Grab a pair of dumbbells and lie faceup on a slightly inclined bench.

  Hold the dumbbells above your chest with your arms straight.

  Then, press the dumbbells together as forcefully as possible, with your palms facing each other.

  Keeping your elbows tucked close to your body and the dumbbells in contact with one another, lower the weights to the sides of your chest.

  Pause, then press the dumbbells back above 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 
Seated Calf Raise
4–6 reps

  Place a step in front of a bench, grab a pair of dumbbells, and sit down. Set the balls of both your feet on the step, and hold a dumbbell vertically on each knee.

  Lower both heels as far as you can without touching the floor.

  Push off the balls of your feet and lift your heels as high as you can.

 

 C2 
Dumbbell Shrugs
4–6 reps

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