John Fadel
Thursday PVX & PVF
Bench Press
Set 1: 3 Bench Press @ 80%
Set 2: 3 Bench Press @ 80%
Set 3: 3 Bench Press @ 80%
Set 4: 3 Bench Press @ 80%
Set 5: 1 Bench Press @ 85%
Set 6: Max Bench Press @ 60%
every 2 min
Sculpting:
4 min time cap per movement
1 min rest between movements
Goal is to hit the rep count for the movement within four minutes.
Focus here is to dial in form and technique.
5 stations 4 people per station.
50 total Bulgarian split squats 35/20 50 sitting bicep curl 30/20
40 Barbell, sumo squats 225/125
50 Landmine been over rows (choose weight based on goals)
70 Slider or rip 60 knee tucks
-For building muscle fatigue to failure point should be between 8 to 12 reps -For lean muscle mass your failure points should be around 15 reps