Elite Physique The New Science of Building a Better Body

MB2 PROGRAM: WEEKS 1-4
MB2 WORKOUT B
Exercise or rest Reps Page
1a. Rings pull-up 3 156
Rest 30 sec
1b. Overhead press 6 177
Rest 45 sec
1c. Elevated one-leg calf raise (hold
dumbbell on opposite side)
Rest 30 sec
5 each side 109
1d. Bulgarian split squat or split squat 6 each side 79, 78
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Triceps press-down 15 (AMRAP in rounds 2 and 3) 194
Rest 30 sec
2b. Slider leg curl 15 (AMRAP in rounds 2 and 3) 103
Rest 30 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
MB2 WORKOUT C
Exercise or rest Reps Page
1a. One-arm row 3 each side 146
Rest 30 sec
1b. Rings or straps push-up AMRAP 166
Rest 45 sec
1c. Step-up 5 each side 88
Rest 30 sec
1d. Kettlebell swing 8 99
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Landmine rotation 20 each side 128
Rest 30 sec
2b. One-leg hop 20 each side (AMRAP in
rounds 2 and 3)
Rest 30 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
110
221