Frontier Fitness SF East – Mayhem Bodybuilding

Warm up

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 (5 sets: 3 Reps – at 80% of 1RM

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

Tempo Push Up (4 sets: 10 reps – RPE 8

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

Seated Arnold Press (4 sets: 10 reps – RPE 8

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

Plate Front Raise (4 sets: 10 reps – RPE 8

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Single DB Double Head Curl (4 sets: 10 reps – RPE 8

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

Ring Dips (4 sets: 10 reps – RPE 8

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

Mobility

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)