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)
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