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 (8 sets of 3 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
Double DB Incline Bench Press (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Hex Press (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Seated Chest Fly with Bands (No Measure)
4 sets: 12 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Ring Curls (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Cool Down
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)
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