Announcements
-Mark your calendar because Volleyball Day is coming up! August 12th at 9am. Sign up your team in the gym. Co-Ed teams of 4: 2 males/2 females. Better start recruiting!! Rx and Scaled: i.e. you care about the game or just to have fun. Hamburgers and hot dogs provided. Bring a side to share!!!!!
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
Drop Sets: Strict Pull-Ups (No Measure)
*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.
2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max
*Rest 2:00-2:30 b/t sets
Seated Neutral Grip Cable Row (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Lat Pulldowns – Neutral Close Grip (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps
*Build to a moderate weight, stay the same across sets
Incline Dumbbell Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 8
*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 bicep wall stretch (each side)
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