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

Warm up

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: 3 Reps – at 80% of 1RM

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

1:1:2 Incline DB Bench (4 sets: 8 Reps (L+R+Both=1) – RPE 8

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

Reverse Grip Barbell Bench Press (4 sets: 10 reps – RPE 8

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

Incline Bench DB Chest Fly (4 sets: 12 reps – RPE 8

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

Inverted Skull Crusher (4 sets: 10 reps – RPE 7

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

Bent Over Banded Tricep Extension (4 sets: 10 reps– RPE 7

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

Mobility

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)