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 (4 sets: 10 Reps – RPE 6 (deload)

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

Diamond Pushups (4 sets: 10 reps – RPE 8

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

Double DB Z-Press (4 sets: 10 reps – RPE 8

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

Ring Y Raise (4 sets: 10 reps – RPE 8

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 8

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

Cooldown

Cooldown/Mobility

Workout Definition

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)