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: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: 4 reps

Set 6: 6 reps

Set 7: 8 reps

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

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

1:1:2 DB Bench

4 sets: 7 reps

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

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

Double DB 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.

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 and focus on strict control throughout

Standing Alternating DB Curl

4 sets: 10 reps (each side)

*Rest 1:00-1:30 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

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)