Elite Physique The New Science of Building a Better Body

FB3 PROGRAM: WEEKS 1-4
FB3 WORKOUT A
Exercise or rest Reps Page
1a. Swiss ball rollout AMRAP 117
Rest 45 sec
1b. One-arm overhead push press AMRAP each side 179
Rest 45 sec
1c. One-arm row AMRAP each side 146
Rest 45 sec
1d. Reverse lunge AMRAP each side 82
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
FB3 WORKOUT B
Exercise or rest Reps/time Page
1a. Hardstyle plank 10 sec max effort 115
Rest 45 sec
1b. Face pull 12 148
Rest 45 sec
1c. One-arm floor press AMRAP each side 172
Rest 45 sec
1d. Step-up AMRAP each side 88
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
FB3 WORKOUT C
Exercise or rest Reps/time Page
1a. Pallof press 20 sec each side 125
Rest 45 sec
1b. Feet-elevated push-up AMRAP 162
Rest 45 sec
1c. Straight-arm lat pull-down 12 158
Rest 30 seconds
1d. Kettlebell swing 5 99
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
245