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
6 sets: 8-5-5-3-3-1 reps
*Rest 2:00-2:30 b/t sets
* Warm up and build across all 5 sets. The sets should be building throughout.
Double DB 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.
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.
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 Alternating DB Curl
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.
Barbell Curl 21’s
3 sets: 21 reps
*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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