Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
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)
Workout
Bench Press
5 sets: 10 reps
*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.
Alt. DB Tempo Bench + Double DB Bench
4 sets: 5 alternating reps (each side) + 5 double db 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 light/moderate weight and stay the same across.
Standing Alternating DB Curl
4 sets: 10 reps (each side)
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
Cool Down
Warm-up (No Measure)
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