Frontier Fitness SF East – Bodybuilding
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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.
Back & Bicep Warm-up (Checkmark)
3 Rounds
15/12 cal Row
10 Scap Pull-ups
15 Bent Over Barbell Rows (empty bar)
5 Iron Cross (each side)
5 Down Dog/Seal Pose Transitions
Demo Videos
Scap Pull Ups
Bent Over Barbell Row
Iron Cross
Down Dog/ Seal Pose Transition
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Strict Pull-ups
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
5 sets: 3 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!
Double DB Incline Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Reverse Grip Lat Pulldown
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an underhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: 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.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
DB Preacher 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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
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)
Demo Videos
Standing QL Doorway Stretch
Foam Roll Lats
Thread the Needle
Bicep Wall Stretch
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.
Back and Biceps (4 Rounds for time)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Double DB Incline Row @ moderate weight – maintain control and quality
10 Reverse Grip Lat Pulldown @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Double DB Incline Row
Reverse Grip Lat Pulldown
DB Preacher Curl
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