Elite Physique The New Science of Building a Better Body

MB2 PROGRAM: WEEKS 9-12
MB2 WORKOUT B
Exercise or rest Reps/time Page
1a. Rings L-sit pull-up AMRAP 157
Rest 30 sec
1b. Overhead press 12 177
Rest 45 sec
1c. One-leg Romanian deadlift 5 each side 97
Rest 45 sec
1d. Goblet squat 12 68
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Loaded carry (walk in figure-eight pattern) 30 sec 135
Rest 45 sec
2b. Explosive push-up 3 164
Rest 45 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 5 each side 146
Rest 30 sec
1b. One-arm band fly 12 each side 196
Rest 45 sec
1c. One-arm overhead press 10 each side 178
Rest 45 sec
1d. Reverse lunge 6 each side 82
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. One-leg calf raise 12 each side (AMRAP in
rounds 2 and 3)
Rest 30 sec
2b. Overhead triceps extension 12 (AMRAP in rounds
2 and 3)
Rest 30 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
107
193
224