Elite Physique The New Science of Building a Better Body

FB1 PROGRAM: WEEKS 5-8
FB1 WORKOUT A
Exercise or rest Reps/time Page
1a. Split-stance row 4 144
Rest 45 sec
1b. One-arm overhead press 8 each side 178
Rest 30 sec
1c. One-arm loaded carry (walk in
figure-eight pattern)
Rest 60 sec
20 sec each side 136
1d. Goblet squat 10 68
Rest 90 sec; perform exercises 1a-1d for 4 rounds
2. One-leg calf raise 20 (AMRAP in rounds 2 and 3) 107
Rest 30 sec; perform exercise 2 for 2 more rounds, then repeat on the other side
AMRAP = as many repetitions as possible
FB1 WORKOUT B
Exercise or rest Reps/time Page
1a. Hammer-grip pull-up or pull-down 4 154, 155
Rest 45 sec
1b. Dumbbell or kettlebell bench press 12 168
Rest 30 sec
1c. Half-kneeling Pallof press 30 sec each side 126
Rest 45 sec
1d. Split squat 5 each side 78
Rest 60 sec; perform exercises 1a-1d for 4 rounds
2. Lying triceps extension 20 (AMRAP in rounds 2 and 3) 192
Rest 30 sec; perform exercise 2 for 2 more rounds
AMRAP = as many repetitions as possible
FB1 WORKOUT C
238
Exercise or rest Reps Page
1a. Face pull 18 148
Rest 45 sec
1b. Dip 6 173
Rest 45 sec
1c. Stir the pot 3 each direction, slow 124
Rest 30 sec
1d. Trap bar deadlift 3 94
Rest 60 sec; perform exercises 1a-1d for 4 rounds
2. Biceps curl 20 (AMRAP in rounds 2 and 3) 188
Rest 30 sec; perform exercise 2 for 2 more rounds
AMRAP = as many repetitions as possible