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  • Writer's pictureJohn Fadel

Monday PVF: lower + upper body Circuit

General Flow some text

  • 0:30 bike

  • 0:20 upward dog press ups

  • 0:20 pigeon (right)

  • 0:20 pigeon (left)

  • 0:30 bike

  • 0:20 hollow hold

  • 0:20 hollow rocks

  • 0:20 supermans

  • 0:30 bike

  • 0:20 downward dog

  • 0:20 lying leg raises

  • 0:20 sit ups


Bench Press

In 6 Sets or 12min find your heavy single.

*every 2min x 6sets

*Technical haven’t single


Lower Body 3 sets 1 lap : 2 sets lap 2 : Booty shaping

35:20

Barbell deadlifts

Banded leg side raises

DB elevated sissy Squats


2 min rest


Upper body 3 sets 1 lap : 2 sets lap 2:

35:20

BB strict press

DB Bicep Curls

Dips matador, box, rings


Goals: Find a weight that you hit failure points through out each set.



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