Mayhem Bodybuilding – Mon, Oct 24

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

6 sets: 8-5-5-3-3-1 reps

*Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Reverse Grip Barbell Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Double DB Incline Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Flat Bench DB Chest Fly

4 sets: 12 reps

*Build to a moderate weight and stay the same or build across all sets.

Barbell Drag Curls

4 sets: 10 reps

Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags
4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Standing Alternating DB Curl

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all 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)