Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm up

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 (5 sets: 3 Reps – at 80% of 1RM

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

Double DB Prone Row (4 sets: 10 Reps – RPE 8

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

Single Arm Lat Pulldown (4 sets: 10 Reps – RPE 8 ea

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

Incline Dumbbell Curls (4 sets: 10 reps – RPE 8

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

4 sets: 10 reps (each side)

Standing Alternating DB Hammer Curl (4 sets: 10 reps – RPE 8 ea

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

Mobility

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)