Announcements

-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!

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 (4 sets of 10 reps @ – RPE 5/10 (Deload Week)

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

1:1:2 Incline DB Bench (4 sets: 10 reps – RPE 7

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

Single Arm DB Bench (4 sets: 10 reps – RPE 7

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

Resistance Band Chest Fly – High to Low (4 sets: 10 reps – RPE 7

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

4 sets: 15 reps

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

On a rig, loop a resistance band on each side above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean, press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep.

Single DB Double Head Curl (4 sets: 10 reps – RPE 7

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

DB Preacher Curl (4 sets: 10 reps – RPE 7

*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)