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

Warm Up

Upper Body Posterior (Back & Triceps) 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 (10 sets: 2 reps @ RPE 8.5/10 (heavier than last time we saw this weight)

*Rest 2:00-2:30 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

Double DB Incline Row (4 sets: 10 reps

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

4 sets: 10 reps

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

Single Arm DB Kickback (4 sets: 10 reps ea

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

Meadows Row (4 sets: 10 reps

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

Focus: Set up a barbell on a landmine attachment or in a corner (be sure to add some type of padding as to not damage the wall due to friction). Load the free end of the barbell with weight. Note that Olympic size plates may inhibit range of motion due to diameter so athletes may want to stack small change plates for loading. Take a staggered stance with the leg closest to the bar staggered back and the non-working side arm braced against the non-working side leg. Bend over and grasp the bar with a pronated grip. Row up by pulling with the elbow and keep torso rotation to a minimum. Lower towards the floor and feel the stretch in the lat/rhomboid at end range.

Barbell Skull Crushers (4 sets: 10 reps

*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)