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

Warm Up

Arms and Shoulders Warm-up

Workout Definition

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Shoulder Press (5 sets: 5 Reps – RPE 8

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

Deficit Pushups (4 sets: 10 reps – RPE 8

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

Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.

Standing Alternating DB Shoulder Press (4 sets: 10 reps (each side) – RPE 8

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

DB Snow Angel Raise (4 sets: 10 reps – RPE 8

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Barbell Drag Curls

4 sets: 10 reps

Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 8

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

Cooldown

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)