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)