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

Warm Up

Back & Bicep 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

Deadlift (4 sets: 4 reps @ Challenging Weight for 4 reps – RPE 8-9

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

Double DB Incline Row (4 sets: 10 Reps – RPE 8

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

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Single Arm Lat Pulldown (4 sets: 10 Reps (each side) – RPE 8

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

Seated Single Arm Cable Row (4 sets: 10 reps (each side) – RPE 8

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

DB Spider Curls (4 sets: 10 reps – RPE 8

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

Incline Dumbbell Curls (4 sets: 10 reps – RPE 8

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

4 sets: 10 reps (each side)

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)