Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Back & Bicep Warm-up

Workout Definition

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Strict Pull-Ups (4 sets: 10 Reps – RPE 8

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

Supported Single Arm DB Tempo Row (4 sets: 10 Reps (each side) – RPE 8

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

**Tempo: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase))

Lat Pulldowns – Neutral Close Grip (4 sets: 10 reps – RPE 8

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

4 sets: 10 reps

*Build to a moderate weight, stay the same across sets

DB Spider Curls (4 sets: 10 reps – RPE 8

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

Seated Alternating DB Curl (4 sets: 10 reps (each side) – RPE 8

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

Cooldown

Cooldown/Mobility

Workout Definition

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)