Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, or JANUARY 1ST!!

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 (4 sets of 10 reps @ – RPE 5 (deload)

*Rest 2:00-2:30 b/t sets)

Barbell Incline Bench Press (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

D-Ball Bench Press (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Flat Bench DB Chest Fly (4 sets: 12 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

DB Preacher Curl (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Barbell Drag Curls (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

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)