Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Upper Body Anterior (Chest & Bicep) 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
8 sets: 4 reps @ RPE 7.5/10
*Rest 2:00-2:30 b/t sets
1:1:2 Incline DB Bench
4 sets: 10 reps (L+R+Both)
*Rest 1:00-1:30 b/t sets
Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
4 sets: 10 Reps
*Rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly
4 sets: 10 Reps
*Rest 1:00-1:30 b/t sets
DB Spider Curls
4 sets: 10 Reps
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl
4 sets: 10 reps (each side)
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)
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