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

6 sets: 8 reps @ RPE 6.5/10 (heavier than last time we saw this weight)

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

1:1:2 Incline DB Bench

4 sets: 10 reps (Left Arm + Right Arm + Both Arms)

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

Resistance Band Chest Fly – High to Low

4 sets: 15 reps

*Build to a light/moderate weight and stay the same or build across all sets.

On a rig, loop a resistance band on each side above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean, press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep.
4 sets: 12 reps

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

Barbell Drag Curls

4 sets: 10 reps

Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags
4 sets: 10 reps

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

Standing Alternating DB Curl

4 sets: 10 reps (each side)
4 sets: 10 reps each

*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)