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

Strict Pull-Ups (4 sets: 10 Reps – RPE 6 (deload)

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

**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!)

Bent Over Barbell Row (3 sets: 15 Reps – RPE 7

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

Lat Pulldowns – Neutral Close Grip (3 sets: 15 Reps – RPE 7

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

Ring Curls (3 sets: 15 Reps – RPE 7

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

Incline Dumbbell Hammer Curls (3 sets: 15 Reps – RPE 7

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

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 bicep wall stretch (each side)