Frontier Fitness SF East – Bodybuilding
Functional Pump (Shoulders & Arms) (Checkmark)
INSTRUCTIONS!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).
Click “Workout prep notes available” directly to read through the Instructions before performing the workout please!
5 sets:
AMRAP 1 Minute
Max Shoulder Press (75/55)**
-rest 0:30-
15 Dumbbell T Raises (light)
-rest 1 minute between sets-
-rest 3-5 minutes-
10×10 Barbell Curl
10×10 Barbell Skull Crusher
10×10 Cable Curl (OR Banded Curl)
10×10 Cable Overhead Tricep Extension (OR Banded Overhead Tricep Extension)
-rest 1:1 b/t all sets and reps-
*See Workout Prep Notes for an example of the flow
**Shoulder Press should be under 45% of 1RM, scale if needed.
Athletes Notes
DEMO VIDEOS
Barbell Strict Press – should be under 45% of 1RM
Dumbbell T-Raises
Standing Barbell Curl
sub with dumbbells if needed
Barbell Skull Crushers
sub with dumbbells if needed
Cable Curls OR Banded Bicep Curls
Cable Overhead Tricep Extensions OR Banded Tricep Overhead Extension
FLOW
1 Minute of max Shoulder Press, rest 30 seconds, then complete 15 T Bar, then rest 1 minute.
Repeat for 5 total sets!!!
-rest 3-5 minutes-
REMINDER: REST 1:1 IS THE WORK:REST RATIO. YOU WILL REST AS LONG AS IT TAKES YOU TO COMPLETE THE REPS BEFORE
10 Barbell Curl, rest 1:1, repeat for 10 sets total
-rest time it took you to complete last set of 10 reps-
10 Barbell Skull Crusher, rest 1:1, repeat for 10 sets total
-rest time it took you to complete last set of 10 reps-
10 Cable Curl (OR Banded Curl), rest 1:1, repeat for 10 sets total
-rest time it took you to complete last set of 10 reps-
10 Cable Overhead Tricep Extension, rest 1:1, repeat for 10 sets total
-rest time it took you to complete last set of 10 reps-
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INSTRUCTIONS
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!
Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).
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Bodybuilding RPE Scale
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Arms and Shoulders Warm-up (Checkmark)
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
Athletes Notes
Focus: Move with intention and take machine work at an easy/moderate pace
Banded Bicep Curls
Banded Tricep Extension
PVC Pass through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions
Shoulder Press
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
5 sets: 3 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Diamond Push-ups
*Rest 1:00-1:30 b/t sets
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Alternating Double DB Shoulder Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 15 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
DB Snow Angel Raise
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
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)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Bicep Stretch on the Wall
Tricep Smash
Crossover Symmetry Iron Scap Protocol
Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.
Standing Barbell Curl
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
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Arms and Shoulders (4 Rounds for time)
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
DB Snow Angel Raise
Standing Barbell Curl
Double DB Skull Crushers
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