Elite Physique The New Science of Building a Better Body

FB2 PROGRAM: WEEKS 9-12
FB2 WORKOUT A
Exercise or rest Reps Page
1a. Feet-elevated inverted row AMRAP 143
Rest 45 sec
1b. Hip thrust 6 101
Rest 45 sec
1c. One-arm overhead press 8 each side 178
Rest 45 sec
1d. Lateral lunge 4 each side 86
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
FB2 WORKOUT B
Exercise or rest Reps Page
1a. Rings or straps inverted push-up AMRAP 185
Rest 45 sec
1b. Band lying leg raise 8, slow 132
Rest 45 sec
1c. Deadlift 3 91
Rest 90 sec; perform exercises 1a-1c for 5 rounds
AMRAP = as many repetitions as possible
FB2 WORKOUT C
Exercise or rest Reps/time Page
1a. Face pull 12 148
Rest 45 sec
1b. Explosive push-up 3 164
Rest 45 sec
1c. Stacked side plank 20 sec each side 121
Rest 45 sec
1d. Step-through lunge 5 each side 85
Rest 90 sec; perform exercises 1a-1d for 4 rounds
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