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  • Writer's pictureJohn 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





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