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

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

Double DB Standing Bent Over 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)

Incline Dumbbell Hammer Curls (4 sets: 10 Reps – RPE 8

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

Single DB Double Head Curl (4 sets: 10 Reps – RPE 8

*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)