Mayhem Bodybuilding – Wed, Oct 19

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Lower Body Push/Pull Warm-up

Workout Definition

Hip Halo Activation

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat

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.

Deadlift

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.

Barbell Front Squat: 1 and a Half Reps

4 sets: 8 reps

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

DB Good Mornings

4 sets: 10 reps

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

Band Pull Through

4 sets: 12 reps

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

Standing Barbell Calf Raise

4 sets: 15 reps

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body