Elite Physique The New Science of Building a Better Body

MB1 PROGRAM: WEEKS 9-12
MB1 WORKOUT A
Exercise or rest Reps Page
1a. Hammer-grip pull-up or pull-down 8 154, 155
Rest 45 sec
1b. Face pull 18 148
Rest 30 sec
1c. Dip 8 173
Rest 45 sec
1d. Barbell back squat or front squat 5 69, 71
Rest 90 sec; perform exercises 1a-1d for 5 rounds
2. One-leg calf raise 12 (AMRAP in rounds 2 and 3) 107
Rest 15 sec; perform exercise 2 for 2 more rounds, then repeat on other side
AMRAP = as many repetitions as possible
MB1 WORKOUT B
Exercise or rest Reps Page
1a. One-arm cable row 12 each side 147
Rest 45 sec
1b. One-arm cable chest press 12 each side 171
Rest 45 sec
1c. Forward lunge 6 each side 84
Rest 60 sec
1d. Kettlebell swing 10 99
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2. Overhead triceps extension 20 (AMRAP in rounds 2 and 3) 193
Rest 30 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 12 each side 178
Rest 45 sec
1d. Belt squat 18 74
Rest 90 sec; perform exercises 1a-1d for 5 rounds
2. Biceps reverse curl 15 (AMRAP in rounds 2 and 3) 190
Rest 20 sec; perform exercise 2 for 2 more rounds
AMRAP = as many repetitions as possible
219