Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
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
Strict Pull-ups (5X6)
5 sets: 6 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
Reverse Grip Lat Pulldown
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 Incline Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
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 Skull Crushers
4 sets: 10 reps
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
4 sets: 10 reps
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Cool Down
Warm-up (No Measure)
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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