Elite Physique The New Science of Building a Better Body

MB1 PROGRAM: WEEKS 1-4
MB1 WORKOUT B
Exercise or rest Reps Page
1a. One-arm cable or dumbbell row 5 each side 147, 146
Rest 45 sec
1b. One-arm cable or band chest press
or one-arm floor press
Rest 45 sec
5 each side 171, 172
1c. Split squat 5 each side 78
Rest 60 sec
1d. Hip thrust 10 101
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2. Triceps press-down 15 (AMRAP in rounds 2 and 3) 194
Rest 20 sec; perform exercise 2 for 2 more rounds
AMRAP = as many repetitions as possible
MB1 WORKOUT C
Exercise or rest Reps Page
1a. Overhand-grip pull-up or pull-down 5 152, 153
Rest 45 sec
1b. Lateral raise 10 197
Rest 30 sec
1c. One-arm overhead press 5 each side 178
Rest 45 sec
1d. Belt squat 10 74
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2. Biceps curl 12 (AMRAP in rounds 2 and 3) 188
Rest 15 sec; perform exercise 2 for 2 more rounds
AMRAP = as many repetitions as possible
217