Announcements
-No classes on Memorial Day!
-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery day!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Upper Body Anterior 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 (5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets)
Alt. Incline DB Bench (4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Double DB Bench Press 1 and ½ Reps (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Flat Bench DB Chest Fly (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Incline Dumbbell Curls (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
Standing Alternating DB Curl (4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
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)
Leave A Comment