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)
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