Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
Upper Body Posterior (Back & Triceps) Warm-up
Workout Definition
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
5 sets: 5 reps
*Rest 2:00-2:30 b/t sets
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Bent Over Barbell Row – Underhand Grip
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Lat Pulldowns – Neutral Close Grip
4 sets: 10 reps
*Build to a moderate weight, stay the same across sets
Supported Single Arm DB Row
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Tricep Dips
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Warm-up (No Measure)
Cooldown/Mobility
Workout Definition
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
Leave A Comment