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Workout of the Month: Alpha-Male Training

Build a dominating physique with denser workouts.

DAY ONE

1A: Front Squat

Grasp the bar at shoulder width and raise your elbows up so your upper arms are parallel to the floor. Nudge the bar off the rack and walk it out of the rack. Plant your feet at shoulder width and turn your toes slightly out. Squat down as deeply as you can without losing the arch in your back. *demonstration on front page.

1B: Bent Over Row

Stand holding the bar at shoulder width and bend your hips back until your torso is parallel to the floor. Keep your lower back in its natural arch and bend your knees as needed. Squeeze your shoulder blades together as you row the bar to your belly. Do not bounce reps. * demonstrated above

Notes: Alternate exercises for 5 minutes. Afterward, rest 3–5 minutes, and then repeat the superset with 5–10% more weight for another 5 minutes. Rest 3–5 minutes and go on to exercises 2a, 2b, and 2c.

2A: Reverse Lunge

Hold a dumbbell in each hand and step backward with one leg. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

2B: Upright Row

Hold the bar at almost twice shoulder width, palms down, and raise it in front of your body until your elbows are bent 90 degrees. Your elbows should not be higher than shoulder level.

2C: Dumbbell Bench Press

Grasp a dumbbell in each hand and lie back on a flat bench. hold the dumbbells at shoulder level and press them over your chest.

Notes: Cycle through the exercises for 6 minutes. Afterward, rest 3–5 minutes and then repeat the circuit with 3–5% more weight for another 6 minutes. Rest 3–5 minutes and go on to exercises 3a and 3b.

3A: EZ-bar Curl

Hold an EZ-bar with a shoulder-width grip. Keeping your elbows close to your sides, curl the bar.

3B: Lateral Raise

Hold a dumbbell in each hand and raise the weights 90 degrees out to your sides.

Notes: Cycle through the exercises for 6 minutes. Afterward, rest 3–5 minutes and then repeat the circuit with 3–5% more weight for another 6 minutes. Rest 3–5 minutes and go on to exercises 3a and 3b.

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