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: 8 reps @ Challenging Weight for 8 reps – RPE 8-9
*Rest 2:00-2:30 b/t sets)
Seated Arnold Press (4 sets: 10 reps – RPE 7-8
*Rest 1:00-1:30 b/t sets)
Leaning Lateral Raise (4 sets: 10 reps (each side) – RPE 7-8
*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 7-8
*Rest 1:00-1:30 b/t sets)
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 Tricep DB French Press (4 sets: 10 reps – RPE 7-8
*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 pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
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