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Thursday PVF: Sculpting

John Fadel
Jan 24, 2024
1 min read

General Warm Up (6 Minutes) (3-9)

General Flow

Get out barbells and KBs
2 Rounds
:20 Upward to downward dog
:20 Scorpion
:20 Alternating spiderman w/ reach
:20 Cat/cow
:20 Superman
:20 Push up
:20 KB deadlift
:20 KB around the world

WORKOUT

‍Bench Press

On the 3:00 x 3 Sets:

5 Bench Press

Start First Working Set at 78% & Build

Sculpting

4min complete each movement

1 min rest

+10 reps if fininished and 1min+ remains

50 DB reverse Flys

50 sissy squats 60+/50

50 Bicep Curls 30/20

50 BB Sumo squats 185/105

cashout: 100 bicycle crunches 50 single leg v-ups

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