Announcements
-The WEST Gym is off limits on Sundaysat 2:30-4:30pm, April 16th – May 7th.
-APRIL 22ND: the WESTgym will be CLOSED after 12pm due to a private event!!!!
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Arms and Shoulders Warm-up
Workout Definition
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press (Build to a 1RM @ – RPE 10
*Rest 2:00-2:30 b/t sets)
Seated Double DB Shoulder Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
DB Snow Angel Raise (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
DB Spider Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Tricep DB French Press
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Cooldown
Cooldown/Mobility
Workout Definition
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
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