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 (7 sets of 2 reps @ – RPE 9/10 (attempt to go a little heavier than last week)

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

Alt. Incline DB Bench (4 sets: 10 reps (each side) – RPE 7

*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.

1:1:2 DB Bench (4 sets: 10 reps (L + R + Both = 1 rep) – RPE 7

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

Flat Bench DB Chest Fly (4 sets: 10 reps – RPE 7

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

DB Spider Curls (4 sets: 10 reps – RPE 7

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

Standing Alternating DB Curl (4 sets: 10 reps (each side) – RPE 7

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

4 sets: 10 reps (each side)