Elite Physique The New Science of Building a Better Body

FB3 PROGRAM: WEEKS 9-12
FB3 WORKOUT A
Exercise or rest Reps/time Page
1a. Tall-kneeling Pallof press 20 sec each side 127
Rest 45 sec
1b. Hand walk push-up AMRAP 165
Rest 45 sec
1c. Straight-arm lat pull-down 16 158
Rest 30 sec
1d. Kettlebell swing 7 99
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. One-arm row AMRAP each side 146
Rest 45 sec
1b. Turkish get-up 2 each side 137
Rest 45 sec
1c. One-arm plank 5 sec each side 129
Rest 45 sec
1d. Step-through lunge AMRAP each side 85
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. Band lying leg raise AMRAP 132
Rest 45 sec
1b. Face pull 20 148
Rest 45 sec
1c. Swiss ball push-up AMRAP 167
Rest 45 sec
1d. One-leg Romanian deadlift AMRAP each side 97
Rest 90 sec; perform exercises 1a-1d for 4 rounds
AMRAP = as many repetitions as possible
247