Elite Physique The New Science of Building a Better Body

FB3 PROGRAM: WEEKS 5-8
FB3 WORKOUT A
Exercise or rest Reps/time Page
1a. One-leg hardstyle plank 5 sec max effort each side 116
Rest 45 sec
1b. Face pull 16 148
Rest 45 sec
1c. Explosive push-up 3 164
Rest 45 sec
1d. Lateral lunge AMRAP each side 86
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. Half-kneeling Pallof press 20 sec each side 126
Rest 45 sec
1b. Inverted push-up AMRAP 182
Rest 45 sec
1c. Stir the pot 3 each direction, slow 124
Rest 30 sec
1d. Goblet squat AMRAP 68
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
FB3 WORKOUT C
Exercise or rest Reps Page
1a. Hand walkout AMRAP 118
Rest 45 sec
1b. One-arm row AMRAP each side 146
Rest 45 sec
1c. One-arm overhead press AMRAP each side 178
Rest 45 sec
1d. Forward lunge AMRAP each side 84
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
246