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 (5 sets: 8-5-5-3-3-1 reps
*Rest 2:00-2:30 b/t sets
* Warm up and build across all 5 sets. The sets should be 5-10 lbs heavier than last week.)
Barbell Incline Bench Press (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.)
Double DB Bench Press 1 and ½ Reps (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.)
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
*Rest 1:00-1:30 b/t sets)
Single DB Double Head Curl (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout)
Standing Alternating DB Hammer Curl (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout)
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)
Leave A Comment