Elite Physique The New Science of Building a Better Body

MB2 PROGRAM: WEEKS 1-4
Muscle Builder 2 (MB2)
The MB2 program uses a combination of equipment you can easily have at home.
Gymnastics rings, in particular, are one of the most beneficial and least expensive
training tools. In the following plan, only one rings exercise is programmed per
workout. This is intentional so you don’t have to adjust the height of the rings
between exercises, as you would if a pull-up and dip were programmed in the
same workout.
In this program you will perform five rounds of a circuit of four exercises (1a-1d)
and then a pairing of isolation exercises (2a-2b), using incomplete rest periods to
create muscle damage and metabolic stress. You will use a constant load for each
exercise during the pairing (e.g., 12RM for the first set) and then continue with
that load. Your repetitions will decrease in the second and third rounds because
of fatigue, as they should.
Importantly, when you see repetitions for a pull-up or dip that are significantly
less than you can perform (e.g., three reps per set) be sure to add load to a chin/
dip belt, which will also be necessary for belt squats. Also, for exercises that
work one arm or one leg at a time, there is no recommended rest period before
switching sides. Take as much or as little time as you want. Always start with
your weakest side first.
EQUIPMENT NEEDED
Gymnastics rings
Moderate to heavy dumbbells or kettlebells
Long resistance band
Barbell
Chin/dip belt
Swiss ball
Sliders
MB2 WORKOUT A
Exercise or rest Reps Page
1a. Face pull 10 148
Rest 30 sec
1b. Rings dip 5 174
Rest 45 sec
1c. Stir the pot 3 each direction, slow 124
Rest 30 sec
1d. Deadlift 3 91
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Biceps hammer curl 12 (AMRAP in rounds 2 and 3) 189
Rest 30 sec
2b. Lateral raise 12 (AMRAP in rounds 2 and 3) 197
Rest 30 sec; perform exercises 2a-2b for 3 rounds
220
AMRAP = as many repetitions as possible