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

Warm Up

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 (5 sets of 6 reps @ – RPE 8

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

Strict Pull-Ups (5 sets of 6 reps @ – RPE 8

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

Seated Neutral Grip Cable Row (4 sets: 10 reps – RPE 7

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

Reverse Grip Lat Pulldown (4 sets: 10 reps – RPE 7

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

Standing Tricep Extension w/ band (4 sets: 10 reps – RPE 7

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

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 7

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

Cooldown

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)