Announcements

**Holiday Hours: NO CLASS DEC. 25TH!!!, Jan 1st only 9am!!

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 (7 sets of 4 reps @ – RPE 8

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

Alt. Incline DB Bench (4 sets: 10 reps – RPE 7 ea

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

Double DB Bench Press 1 and ½ Reps (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)

Single DB Double Head Curl (4 sets: 10 reps – RPE 7

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

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 7

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Mobility

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)