Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
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: 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.
1:1:2 Incline DB Bench
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.
Single Arm DB Bench
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Diamond Pushups
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Incline movement on a bar if needed for quality reps
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 7 alternating reps (each side) + 7 double head curls
*Rest 2:00-2:30 b/t sets
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
*Rest 1:00-1:30 b/t sets
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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