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)