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

Deadlift (4 sets: 8 reps @ Challenging Weight for 8 reps

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

Bent Over Barbell Row – Underhand Grip (4 sets: 10 reps

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

Single Arm Lat Pulldown (4 sets: 10 reps ea

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

Double DB Incline Row (4 sets: 10 reps

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

4 sets: 10 reps

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

DB Spider Curls (4 sets: 10 reps

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

Barbell Curl 21’s (3 sets: 21 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)