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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: 4 reps @ Challenging Weight for 4 reps – RPE 8-9

*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)

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 8

*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.

Inverted Skull Crusher

4 sets: 10 reps – RPE 7

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

Standing KB Crush Grip French Press (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 tricep lacrosse ball smash (each side)