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
8 sets: 4 reps @ RPE 7.5/10
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Lat Pulldowns
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Double DB Prone Row
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
4 sets: 12 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)
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