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

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

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

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

D-Ball Bench Press (4 sets: 10 reps – RPE 7

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

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 7

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

On a rig, loop a resistance band on each side above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean, press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep.

DB Preacher Curl (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)


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)