Monday

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

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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)

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Bench Press

5 sets: 7 reps

* Warm up and keep the same weight across all 5 sets. The sets should be at 7/10 RPE.

Barbell Incline Bench Press

4 sets: 10 reps

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

Double Db Tempo Bench Press

4 sets: 10 reps (each side)

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

Flat Bench DB Chest Fly

4 sets: 12 reps

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

Seated Alternating DB Hammer Curl

4 sets: 10 reps (each side)

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