Frontier Fitness SF East – 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
5 sets: 5 Reps – at 75% of 1RM
*Rest 2:00-2:30 b/t sets
Double DB Incline Bench Press (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Hex Press (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Chest Fly with Bands (No Measure)
4 sets: 12 Reps – RPE 8
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Standing Tricep DB French Press (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Mobility
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 tricep lacrosse ball smash (each side)
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