CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
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)
Workout
Bench Press
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Alternating DB Bench Press
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Alt. Incline DB Bench
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Resistance Band Chest Fly – High to Low
4 sets: 15 reps
*Build to a light/moderate weight and stay the same or build across all sets.
On a rig, loop a resistance band on each side above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean, press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep.
Barbell Skull Crushers
4 sets: 10 reps
Do not sacrifice form for weight and focus on a solid contraction with each rep.
Standing DB Tricep Extention
4 sets: 10 reps
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
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)
Leave A Comment