Mayhem Bodybuilding – Tue, Oct 4

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

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

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

Ring Row – Feet Elevated

4 sets: 10 reps

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

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps

*Build to a moderate weight, stay the same across sets
4 sets: 10 reps

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

Seated Straight Bar Row

4 sets: 10 reps

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

Standing Tricep DB French Press

4 sets: 10 reps

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

Single Arm DB Skull Crusher

4 sets: 12 reps

*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)