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

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: 10 reps @ – RPE 6-7

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

)

Alt. Incline DB Bench (4 sets: 10 Reps (each side) – RPE 8

*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 – RPE 8

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

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

*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)

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – 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 tricep lacrosse ball smash (each side)