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 (8 sets: 3 Reps TEMPO 3 Seconds down (30X0) – RPE 8 (Week 4 of 4)

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

Double DB Incline Bench Press (4 sets: 10 reps – RPE 8

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

Hex Press (4 sets: 10 reps – RPE 8

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

Seated Chest Fly with Bands (No Measure)

4 sets: 12 reps – RPE 8

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

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 7

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

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 7

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

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 tricep lacrosse ball smash (each side)