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
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 10 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets)
Double DB Incline Bench Press (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Hex Press (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
Seated Chest Fly with Bands (No Measure)
4 sets: 12 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Ring Curls (4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets)
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)
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 bicep wall stretch (each side)
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