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 (8 sets: 3 Reps TEMPO 3 Seconds down (30X0) – RPE 8 (Week 4 of 4)
*Rest 2:00-2:30 b/t sets)
Double DB Incline Row (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 or build across sets
Reverse Grip Lat Pulldown (4 sets: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Standing Alternating DB Curl + Single DB Double Head Curl (4 sets: 8 Reps (each side + 8 together)- RPE 8
*Rest 2:00-2:30 b/t sets)
Seated Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
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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