Elite Physique The New Science of Building a Better Body

FB2 PROGRAM: WEEKS 1-4
FB2 WORKOUT A
Exercise or rest Reps Page
1a. Split-stance row 5 144
Rest 45 sec
1b. Hip thrust 5 101
Rest 45 sec
1c. One-arm floor press 10 each side 172
Rest 45 sec
1d. Step-up 5 each side 88
Rest 90 sec; perform exercises 1a-1d for 4 rounds
FB2 WORKOUT B
Exercise or rest Reps Page
1a. One-arm overhead press 5 each side 178
Rest 45 sec
1b. Straight-arm lat pull-down 8 158
Rest 30 sec
1c. Sumo deadlift 5 93
Rest 60 sec
1d. Split squat 7 each side 78
Rest 90 sec; perform exercises 1a-1d for 4 rounds
FB2 WORKOUT C
Exercise or rest Reps/time Page
1a. Inverted row AMRAP 142
Rest 45 sec
1b. Rings or straps push-up AMRAP 166
Rest 45 sec
1c. Pallof press 20 sec each side 125
Rest 45 sec
1d. Reverse lunge 6 each side 82
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
241