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

7 Sets

Set 1: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: 4 reps

Set 6: 6 reps

Set 7: 8 reps

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

*Attempt to add a small amount of weight (2.5 – 5lbs) from last week’s loading

Seated Straight Bar 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

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps

*Build to a moderate weight, stay the same across sets

Lying DB Pullover on Bench

4 sets: 12 reps

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

Bent Over Banded Tricep Extension

4 sets: 10 reps (each side)

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

Double DB Skull Crushers

4 sets: 10 reps
*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across 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)