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 – RPE 8-9

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

Metcon (No Measure)

Mechanical Drop Set

Workout Definition

4 sets:

5-7 Strict Pullups

8-10 Double DB Bent Over Row

Max Bent Over Barbell Row Reverse Grip

*rest 3 minutes b/t sets

Standing Barbell Curl (4 sets: 10 reps – RPE 7-8

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

Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 7-8

*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 tricep lacrosse ball smash (each side)