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: 4 reps @ Challenging Weight for 4 reps – RPE 8-9
*Rest 2:00-2:30 b/t sets)
Bent Over Barbell Row – Underhand Grip (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Lat Pulldowns (4 sets: 10 Reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Neutral Grip Cable Row (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Barbell Drag Curls (4 sets: 10 reps – RPE 8
*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
Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
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)
Leave A Comment