Announcements

-The WEST Gym is off limits on Sunday at 2:30-4:30pm until May 7th.

FREE Zumba Fitness with Dawn Szymik at the WEST side May 2nd at 7pm!!!

-No classes on Memorial Day!

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 (4 sets of 8 reps @ – RPE 8/10

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

Barbell Incline Bench Press (4 sets: 10 reps – RPE 7

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

1:1:2 DB Bench (4 sets: 8 reps (L+R+Both=1) – RPE 7

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

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

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

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

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

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 7

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

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)