Elite Physique The New Science of Building a Better Body

MB3 PROGRAM: WEEKS 9-12
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. One-leg side plank Up to 5 sec each side 122
Rest 30 sec
1d. Step-through lunge AMRAP each side 85
Rest 60 sec; perform exercises 1a-1d for 5 rounds
2a. One-arm band fly AMRAP; hold peak contraction for 3 sec each rep 196
Rest 30 sec
2b. Kettlebell bent-over row AMRAP; hold peak contraction for 3 sec each rep 150
Rest 60 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
MB3 WORKOUT C
Exercise or rest Reps/time Page
1a. Straight-arm lat pull-down AMRAP; hold peak contraction for 3 sec each rep 158
Rest 45 sec
1b. Jump squat with kettlebell 3 73
Rest 45 sec
1c. One-leg Romanian deadlift AMRAP, slow 97
Rest 30 sec
1d. Inverted narrow push-up AMRAP 183
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 5 partial reps then hold for max time 187
Rest 30 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
Final Thoughts
Building muscle and strength requires hard work, fatigue management, and
patience. In this chapter we cover a variety of ways to structure your training to
fit your schedule, equipment needs, and goals in order to promote variety. There
will be times when you feel run down, and if it continues for a few days, don’t
push yourself to work harder. Give your body a break from any training for
three to five days so you can recover from residual fatigue. After a long period
of hard training, a break for up to a week can sometimes increase your strength
and muscle mass.
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