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
7 sets: 6 reps @ RPE 7/10 (heavier than last time we saw this weight)
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row – Underhand Grip
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Reverse Grip Lat Pulldown
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Lying DB Pullover on Bench
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep Extension w/ band
4 sets: 10 reps ea
*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)
Leave A Comment