Elite Physique The New Science of Building a Better Body

MB3 PROGRAM: WEEKS 5-8
MB3 WORKOUT C
Exercise or rest Reps/time Page
1a. Straight-arm lat pull-down AMRAP; hold peak contraction
for 2 sec each rep
Rest 45 sec
1b. Hand walk push-up AMRAP; hold bottom position
or 2 sec each rep
Rest 45 sec
158
165
1c. One-arm plank Up to 5 sec each side 129
Rest 30 sec
1d. Goblet squat AMRAP 68
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. Stir the pot AMRAP each direction, slow 124
Rest 30 sec
2b. Biceps iso-hold 3 partial reps then hold for
max time
Rest 60 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
187
MB3 PROGRAM: WEEKS 9-12
MB3 WORKOUT A
Exercise or rest Reps Page
1a. One-arm row AMRAP each side 146
Rest 45 sec
1b. Push-up with band AMRAP each side 161
Rest 45 sec
1c. Lying leg raise AMRAP, slow 131
Rest 30 sec
1d. One-leg squat AMRAP each side 75
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. One-leg hop AMRAP each side 110
Rest 30 sec
2b. One-arm overhead push press AMRAP each side 179
Rest 45 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
228