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

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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

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Strict Pull-ups

1 set: Max Reps

*Rest 2:00-2:30 b/t sets

*For this week, use 2-3 warmup sets to prepare for a max set of strict pullups. Warmup sets can be band assisted if needed but keep volume low to moderate to save main effort for max set. Keep form strict and controlled throughout reps

Double DB Standing Bent Over 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

Seated Single Arm Cable 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

Single Arm 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 setsUSING.

Inverted Skull Crusher

4 sets: 10 reps

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

Single Arm Standing Tricep Extension w/ band

4 sets: 10 reps (each side)

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

Warm-up (No Measure)

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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)