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

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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)