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)
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