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: 10 reps @ Challenging Weight for 10 reps

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

Bent Over Barbell Row (4 sets: 10 reps

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

Lat Pulldowns – Neutral Close Grip (4 sets: 10 reps

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

4 sets: 10 reps

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

Lying DB Pullover on Bench (4 sets: 10 reps

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

Barbell Drag Curls (4 sets: 10 reps

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

4 sets: 10 reps

Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags

Incline Dumbbell Curls (4 sets: 10 reps

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

4 sets: 10 reps (each side)

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)