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 (6 sets of 5 reps @ – RPE 8

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

Barbell Incline Bench Press (4 sets: 10 reps – RPE 7

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

Double DB Bench Press (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)

Barbell Drag Curls (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)

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)