Elite Physique The New Science of Building a Better Body

MB3 PROGRAM: WEEKS 5-8
MB3 WORKOUT A
Exercise or rest Reps/time Page
1a. One-arm row AMRAP each side 146
Rest 45 sec
1b. Feet-elevated inverted push-up AMRAP 184
Rest 45 sec
1c. Half-kneeling Pallof press 20 sec each side 126
Rest 30 sec
1d. Alternating kettlebell swing 12 each side 100
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Elevated one-leg calf raise AMRAP each side 109
Rest 30 sec
2b. Swiss ball push-up AMRAP 167
Rest 45 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
MB3 WORKOUT B
Exercise or rest Reps/time Page
1a. Face pull AMRAP 148
Rest 45 sec
1b. Explosive push-up AMRAP 164
Rest 45 sec
1c. Stacked side plank Up to 30 sec each side 121
Rest 30 sec
1d. Split jump squat 3 each side 80
Rest 90 sec; perform exercises 1a-1d for 5 rounds
2a. One-arm band fly AMRAP; hold peak contraction
for 2 sec each rep
Rest 30 sec
2b. Kettlebell bent-over row AMRAP; hold peak contraction
for 2 sec each rep
Rest 60 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
196
150
227