Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Upper Body Posterior (Back & Triceps) 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
6 sets: 8 reps @ RPE 6.5/10 (heavier than last time we saw this weight)
*Rest 2:00-2:30 b/t sets
Meadows Row
Focus: Set up a barbell on a landmine attachment or in a corner (be sure to add some type of padding as to not damage the wall due to friction). Load the free end of the barbell with weight. Note that Olympic size plates may inhibit range of motion due to diameter so athletes may want to stack small change plates for loading. Take a staggered stance with the leg closest to the bar staggered back and the non-working side arm braced against the non-working side leg. Bend over and grasp the bar with a pronated grip. Row up by pulling with the elbow and keep torso rotation to a minimum. Lower towards the floor and feel the stretch in the lat/rhomboid at end range.
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Lat Pulldowns
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Seated Single Arm Cable Row
4 sets: 10 reps ea
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
4 sets: 10 reps
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
4 sets: 10 reps
*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 tricep lacrosse ball smash (each side)
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