Announcements

-No classes on Memorial Day!

-Zumba is official! Every Tuesday at 7pm from now on. Get your dancing hips out. This makes for a great active recovery 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 (5 sets of 6 reps @ – RPE 8/10 (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.

Double DB Bench Press 1 and ½ Reps (4 sets: 10 reps – RPE 7

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

4 sets: 10 reps

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

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

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

Incline Dumbbell Curls (4 sets: 10 reps – RPE 7

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

4 sets: 10 reps (each side)

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)

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)