Elite Physique The New Science of Building a Better Body

FB1 PROGRAM: WEEKS 1-4
FB1 WORKOUT A
Exercise or rest Reps Page
1a. Overhand-grip pull-up or pull-down 3 152, 153
Rest 45 sec
1b. One-arm overhead push press 6 each side 179
Rest 60 sec
1c. Incline bench press 8 170
Rest 45 sec; perform exercises 1a-1c for 3 rounds
2a. Straight-arm lat pull-down 12 158
Rest 30 sec
2b. Romanian deadlift (RDL) 8 95
Rest 60 sec; perform exercises 2a-2b for 3 rounds
FB1 WORKOUT B
Exercise or rest Reps Page
1a. Inverted row AMRAP 142
Rest 45 sec
1b. One-arm cable or band chest press 10 each side 171
Rest 45 sec
1c. Reverse lunge 8 each side 82
Rest 60 sec; perform exercises 1a-1c for 3 rounds
2a. Band lying leg raise 12 132
Rest 45 sec
2b. Goblet squat 14 68
Rest 90 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
FB1 WORKOUT C
Exercise or rest Reps/time Page
1a. Hammer-grip pull-up or pull-down 2 154, 155
Rest 45 sec
1b. Staggered-stance hip thrust 6 each side 102
Rest 60 sec
1c. Dip 6 173
Rest 45 sec; perform exercises 1a-1c for 3 rounds
2a. Turkish get-up 2 each side 137
Rest 60 sec
2b. Loaded carry (walk in figure-eight pattern) 30 sec 135
Rest 60 sec; perform exercises 2a-2b for 3 rounds
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