Mayhem Bodybuilding – Tue, Oct 25

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

6 sets: 8-5-5-3-3-1 reps

* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Lat Pulldowns

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Bent Over Barbell Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Ring Fallouts

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Standing Tricep Extension w/ band

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Double DB Skull Crushers

4 sets: 10 reps
4 sets: 12 reps

*Build to a moderate weight, stay the same or build across 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)