Frontier Fitness SF East – 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)


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 – at 75% of 1RM

*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 – RPE 8
*Rest 1:00-1:30 b/t sets)

Leaning Lateral Raise (4 sets: 10 reps – RPE 8

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

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Barbell Drag Curls (4 sets: 10 reps – RPE 8

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

Single Arm DB Skull Crusher (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)


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)