Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Chest & Tricep Warm-up
Workout Definition
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Bench Press (4 sets: 10 reps @ Challenging Weight for 10 reps
*Rest 2:00-2:30 b/t sets)
Barbell Incline Bench Press (4 sets: 10 Reps
*Rest 1:00-1:30 b/t sets)
D-Ball Bench Press (4 sets: 15-20 reps
*Rest 1:00-1:30 b/t sets)
Flat Bench DB Chest Fly (4 sets: 12 reps
*Rest 1:00-1:30 b/t sets)
Standing Tricep Extension w/ band (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets)
Single Arm DB Kickback (4 sets: 10 reps ea
*Rest 1:00-1:30 b/t sets)
Cooldown
Cooldown/Mobility
Workout Definition
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
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