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

View Public Whiteboard

Warm-up (No Measure)

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: 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.

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps

*Build to a moderate weight, stay the same across sets
*Rest 1:00-1:30 b/t sets

Ring Row – Feet Elevated

4 sets: 10 reps

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

*Keep feet on floor to maintain rep quality if needed

Supported Single Arm DB 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

Bent Over Banded Tricep Extension

4 sets: 12 reps

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

Single Arm DB Kickback

4 sets: 10 reps (each side)

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

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)