Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

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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

*Rest 2:00-2:30 b/t sets

*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 Bench + Double DB Bench

4 sets: 5 alt. reps (each side) + 5 double db reps

*Rest 1:00-1:30 b/t sets

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

Alt. DB Incline Bench + Double DB Incline Bench

4 sets: 5 alt. reps (each side) + 5 double db reps

*Rest 1:00-1:30 b/t sets

*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

*Build to a light/moderate weight; stay the same across all sets

Ring Curls

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Barbell Curl 21’s

3 sets: 21 reps

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)