Perpetual Fitness – Perpetual Sculpting

Weightlifting

Last week we did a lighter rep scheme, this week we will be performing more reps. Each superset will have a body weight movement, a lighter weight movement and a heavy movement. The heavy movement is the only one that changes across all the sets.

2:00 rest between workouts

Barbell Glute Bridge

4 sets, 1 set every 3:00

– 18 Air Squats

– 12 Weighted Lateral Lunges (12/Leg)

– 6 Heavy Glute Bridges, Climbing

Bicep Curl

4 sets, 1 set every 3:00

– 18 Alternating Bicep Curls, Climbing (9/Arm)

– 12 Hammer Curls (both arms at same time, stay at same weight across sets)

– 6 Chin-Ups (banded or palm up ring rows)

Core / Midline

Metcon (No Measure)

3 Sets:

– :30 Sit-Up Hold

– :30 Sit-Ups

– :30 Reverse Crunches

– :30 Rest