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

Warm Up

Chest & Tricep 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 (4 sets: 8 reps @ Challenging Weight for 8 reps

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

Alt. Incline DB Bench (4 sets: 10 reps (each side)

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

4 sets: 10 reps (each side)

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

Reverse Grip Barbell Bench Press (4 sets: 10 Reps

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

Incline Bench DB Chest Fly (4 sets: 12 Reps

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

Standing KB Crush Grip French Press (4 sets: 10 Reps

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

Double DB Skull Crushers (4 sets: 10 Reps

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

4 sets: 10 reps

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)