Announcements

**THANKSGIVING HOURS: NO CLASS ON THE 24TH AND 25TH, regular class on the 25th at 9am!!

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 (1 set: 1 Rep – RPE 10

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

Alt. DB Incline Bench + Double DB Incline Bench (4 sets: 8 reps (L+R=1 into 8 double reps) – RPE 8

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

Reverse Grip Barbell Bench Press (4 sets: 10 reps – RPE 8

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

Incline Bench DB Chest Fly (4 sets: 12 reps – RPE 8

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

Double DB Skull Crushers (4 sets: 10 reps – RPE 7

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

Single Arm DB Kickback (4 sets: 10 reps (each side) – RPE 7

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

Mobility

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)