Announcements

-The WEST Gym is off limits this Sundayat 2:30-4:30pm May 7th.

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

3 sets of 10 reps @ – RPE 8/10

*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.

Hex Press (4 sets: 10 reps – RPE 7

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

Flat Bench DB Chest Fly (4 sets: 10 reps – RPE 7

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

Single Dumbbell Waiter Hold Curl (4 sets: 10 reps – RPE 7

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

Standing Barbell Curl (4 sets: 10 reps – RPE 7

*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)