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A B C A R V E R P R O W O R K O U T G U I D E
DAY 1
WEEK 1
CARVE STRAIGHT
1 set of 10 reps
CARVE STRAIGHT
3 set of 10 reps
CARVE STRAIGHT
3 set of 10 reps
CARVE STRAIGHT
3 set of 10 reps
CARVE LEFT
1 set of 5 reps
CARVE LEFT
3 set of 5 reps
CARVE LEFT
3 set of 5 reps
CARVE LEFT
3 set of 5 reps
OFF
OFF
OFF
CARVE RIGHT
1 set of 5 reps
CARVE RIGHT
3 set of 5 reps
CARVE RIGHT
3 set of 5 reps
CARVE RIGHT
3 set of 5 reps
DAY 2
DAY 4
DAY 3
DAY 5
DAY 6
DAY 7
CARVE STRAIGHT
3 set of 20 reps
CARVE STRAIGHT
3 set of 20 reps
CARVE STRAIGHT
3 set of 20 reps
CARVE STRAIGHT
1 set of 10 reps
R E - T E S T Y O U R L I M I T
T E S T Y O U R L I M I T
CARVE LEFT
3 set of 10 reps
CARVE LEFT
3 set of 10 reps
CARVE LEFT
3 set of 10 reps
CARVE LEFT
1 set of 5 reps
OFF
OFF
OFF
CARVE RIGHT
3 set of 10 reps
CARVE RIGHT
3 set of 10 reps
CARVE RIGHT
3 set of 10 reps
CARVE RIGHT
1 set of 5 reps
WEEK 3
CARVE STRAIGHT
3 set of 15 reps
CARVE LEFT
3 set of 8 reps
OFF
OFF
OFF
OFF
CARVE RIGHT
3 set of 8 reps
WEEK 2
CARVE STRAIGHT
3 set of 15 reps
CARVE STRAIGHT
3 set of 15 reps
CARVE LEFT
3 set of 8 reps
CARVE LEFT
3 set of 8 reps
CARVE RIGHT
3 set of 8 reps
CARVE RIGHT
3 set of 8 reps
C A R V E Y O U R C O R E 2 1 - D A Y W O R K O U T
The outlined workout is a 21-day training program to help you achieve a
stronger core and sculpted arms. It is designed for all fitness levels from
beginner to advanced. On Day 1 you will test how far you can carve. On Day
21 you will re-test and see how far you have come.
C U S T O M I Z E Y O U R W O R K O U T
Use a wall or stationary object
to determine how far you can
carve from the starting position.
On day 1 perform 10 repetitions (reps) carving straight out -
5 carving left and 5 carving right. Follow the 21-Day workout to
strengthen your core and arms.
On day 21 re-test your limit by moving in 6 inch increments away
from the wall. Use your new limit as your baseline and repeat the
21-Day workout.
Step 1
Step 2
Step 3
