Elite Physique The New Science of Building a Better Body

FB1 PROGRAM: WEEKS 9-12
FB1 WORKOUT A
Exercise or rest Reps/time Page
1a. Hammer-grip pull-up or pull-down 6 154, 155
Rest 45 sec
1b. Stacked side plank Max time each side 121
Rest 60 seconds
1c. Belt squat 15 74
Rest 90 sec; perform exercises 1a-1c for 3 rounds
2a. Face pull 12 148
Rest 30 sec
2b. Dip 8 173
Rest 60 sec; perform exercises 2a-2b for 3 rounds
FB1 WORKOUT B
Exercise or rest Reps Page
1a. One-arm row 12 each side 146
Rest 45 sec
1b. One-arm cable or band chest press 12 each side 171
Rest 45 sec
1c. Deficit reverse lunge 6 each side 83
Rest 60 sec; perform exercises 1a-1c for 3 rounds
2a. Straight-arm lat pull-down 6 158
Rest 30 sec
2b. Romanian deadlift (RDL) 4 95
Rest 60 sec; perform exercises 2a-2b for 3 rounds
FB1 WORKOUT C
Exercise or rest Reps Page
1a. Turkish get-up 2 each side 137
Rest 60 sec
1b. Staggered-stance hip thrust 6 each side 102
Rest 60 sec
1c. Overhand-grip pull-up or pull-down 6 152, 153
Rest 60 sec; perform exercises 1a-1c for 3 rounds
2a. Step-up 5 each side 88
Rest 60 sec
2b. Hanging leg raise AMRAP 133
Rest 45 sec; perform exercises 2a-2b for 3 rounds
AMRAP = as many repetitions as possible
239