Elite Physique The New Science of Building a Better Body

MB3 PROGRAM: WEEKS 1-4
MB3 WORKOUT B
Exercise or rest Reps/time Page
1a. Face pull AMRAP 148
Rest 45 sec
1b. Dead-stop push-up AMRAP 163
Rest 45 sec
1c. Side plank Up to 30 sec each side 120
Rest 30 sec
1d. Step-up AMRAP each side 88
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. One-arm band fly 12 each side 196
Rest 30 sec
2b. Kettlebell bent-over row AMRAP 150
Rest 45 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
MB3 WORKOUT C
Exercise or rest Reps Page
1a. Straight-arm lat pull-down AMRAP 158
Rest 45 sec
1b. One-arm overhead push press AMRAP each side 179
Rest 45 sec
1c. Swiss ball rollout AMRAP 117
Rest 30 sec
1d. One-leg Romanian deadlift AMRAP each side 97
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Hand walk push-up AMRAP 165
Rest 30 sec
2b. Biceps iso-hold Max time 187
Rest 60 sec; perform exercise 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
226