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)
Bench Press
5 sets: 7 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.
Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
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.
Hex Press
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight; stay the same across all sets
Barbell Curl 21’s
3 sets: 21 reps
Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)
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)
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