Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
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
7 sets: 6 reps @ RPE 7/10
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Double DB Bench Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Flat Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Curl
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
*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)
Leave A Comment