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)
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Bench Press
5 sets: 2 reps
*Rest 2:00-2:30 b/t sets
* Warm up and keep the same weight across all 5 sets. The sets should be at 9.5/10 RPE.
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.
Alt. Incline DB Bench
4 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
*Rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
DB Spider Curls
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
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)
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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)
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