Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
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
Strict Pull-Ups
5 sets: 7 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 – Underhand Grip
4 sets: 10 reps
*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
Lying DB Pullover on Bench
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Tricep Dips
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Single Arm DB Skull Crusher
4 sets: 10 reps (each side)
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)
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