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

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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)

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Bench Press

7 Sets

Set 1: 9 reps

Set 2: 7 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 5 reps

Set 6: 7 reps

Set 7: 9 reps

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

*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

Reverse Grip Barbell 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.

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.

Standing Barbell Curl

4 sets: 10 reps

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

DB Preacher Curl

4 sets: 10 reps (each side)

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

Warm-up (No Measure)

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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)