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

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Warm-up

Warm-up (No Measure)

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

Workout

Strict Pull-Ups

5 sets: 10 reps

*Rest 2:00-2:30 b/t sets

*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.

Bent Over Barbell Row

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

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

Seated Single Arm Cable Row

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

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

Double DB Prone Row

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

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

Standing Tricep Extension w/ band

5 sets: 15 reps

*Rest 1:00-1:30 b/t sets

Single Arm Standing Tricep DB French Press

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Cool Down

Warm-up (No Measure)

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)