Perpetual Fitness – Perpetual Sculpting

Another moderate rep scheme this week with 40 or 20 reps of each movement. Really focus today on form since each set has a lower number of reps. Today’s focus is on the glutes/hamstrings, biceps, shoulders, and calves.

Weightlifting

1:30 Rest Between Workouts

0, 1:15, 2:30, 3:45, 5, 6:15, 7:30, 8:45, 10, 11:15

Bicep Curl

0-14:00

10 Sets, 1 Set Every 1:15

– 4 DB Front Squats

– 2 Bicep Curls

– Max Seated Arm Pump (https://www.youtube.com/watch?v=rPAU60cgTP4)

– Rest :15

Front Raise

14:00-28:00

10 Sets, 1 Set Every 1:15

– 4 Plate or DB Front Raise

– 2 Plate or DB French Press

– Max Side to Side Toe Touches (https://www.youtube.com/watch?v=VZ-bWFNgbkw)

– Rest :15

Core / Midline

Metcon (Time)

28:00-34:00

EMOM 6

– 6 Reverse Crunches

– 4 Tuck Crunches

– 2 Alternating Reverse Crunch and Crunch (2 ct) (https://www.youtube.com/watch?v=krlBcLYtDbk @ 1:28)

– Max Sit-Up Hold