Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Upper Body Anterior (Chest & Bicep) 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

10 sets: 2 reps @ RPE 8/10

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

Barbell Incline Bench Press

4 sets: 10 reps

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

Hex Press

4 sets: 10 reps

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

Flat Bench DB Chest Fly


4 sets: 12reps

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

Standing Alternating DB Hammer Curl

4 sets: 10 reps each

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

Single DB Double Head Curl

4 sets: 10 reps

*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)