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: 6 reps @ Challenging Weight for 6 reps – RPE 8-9

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

Barbell Incline Bench Press (4 sets: 10 Reps – RPE 8

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

Alt. DB Tempo Bench + Double DB Bench (4 sets: 10 reps (1+1+Both) – RPE 8

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

4 sets: 5 alternating reps (each side) + 5 double db reps

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

Incline Bench DB Chest Fly

4 sets: 12 reps – RPE 8

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

Standing Tricep Extension w/ band (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 bicep wall stretch (each side)