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

Warm Up

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

10 sets: 2 reps @ RPE 8/10

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

Double DB Standing Bent Over Row

4 sets: 10 reps

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

Single Arm Lat Pulldown

4 sets: 10 reps each

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

Seated Single Arm Cable Row

4 sets: 10 reps each

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

Standing KB Crush Grip French Press

4 sets: 10 reps

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

Single Arm DB Kickback

4 sets: 12reps each

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

Cooldown

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)