Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
Upper Body Pull 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
6 set: 8 reps
*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
*Build to a moderate weight, stay the same or build across sets
Reverse Grip Lat Pulldown
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Seated Single Arm Cable Row
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or build across sets
Seated Alternating DB Curl
4 sets: 10 reps (each side)
Barbell Drag Curls
4 sets: 10 reps
Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags
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 bicep wall stretch (each side)
Leave A Comment