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  • Writer's pictureJohn Fadel

Friday-PVF

Bench Press

Set 1: 8 Bench Press @ 60

Set 2: 6 Bench Press @ 70

Set 3: 4 Bench Press @ 75

Set 4: 8 Bench Press @ 65

Set 5: 6 Bench Press @ 75

Set 6: 4 Bench Press @ 80%

every 2min


Friday Circuit: 36min

full body burner

35:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Sleds push pull

  2. Hollow core DB crosses 15/10

  3. wall walks

  4. BB rig close grip bench press

  5. DB Outside farmer carry OH carry 50/35

  6. KB swings

  7. Ab rolls

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.



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