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: 6 reps @ Challenging Weight for 6 reps – RPE 8-9
*Rest 2:00-2:30 b/t sets)
Metcon (No Measure)
4 sets:
5-7 Seated Overhead DB Press- RPE 7-8
8-10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9
rest 3 min b/t sets
Single Arm DB Kickback (4 sets: 10 reps (each side) – RPE 7-8
*Rest 1:00-1:30 b/t sets)
Barbell Skull Crushers (4 sets: 10 reps – RPE 7-8
*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)
Leave A Comment