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  • Writer's pictureJohn Fadel

Thursday PVF: Sculpting

General Flow :15-20 each

  • Get out KBs

  • Arm circles forward

  • Arm circles backward

  • Arm swings(Up & Over)

  • Arm wraps

  • Trunk twists planted

  • Trunk twists w/ rotation

  • Quad pull

  • Knuckle draggers

  • Alternating spidermans

  • Downward Dog

  • Alternating lunge w/ calf raise


Bench Press

Build up to 75%

Set 1: 5 at 75%

Set 2: 5 at 75%

Set 3: Max at 75%

Set 4: 1 at 85%

• every 2 min


Sculpting

4min complete each movement

1 min rest

+10 reps if fininished and 1min+ remains

Buy in: 50 Ab mat sit-ups

50 bicep Curls

50 Box step ups 35/20

50 Land Mine Bentover rows or DB

50 KB/DB elevated Sumo squats

Cash out: 300m run


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