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)
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