Announcements

-The WEST Gym is off limits Sunday April 16th – May 7th at 2:30-4:30pm

-APRIL 22ND: the WESTgym will be CLOSED after 12pm due to a private event!!!!

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 (Build to a 1RM @ – RPE 10

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

Ring Row – Feet Elevated (4 sets: 10 reps – RPE 8

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

Lat Pulldowns – Neutral Close Grip (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 across sets

Seated Straight Bar Row (4 sets: 10 reps – RPE 7

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

DB Preacher Curl (4 sets: 10 reps – RPE 7

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

Ring Curls (4 sets: 10 Reps – RPE 7

*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 bicep wall stretch (each side)