Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
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: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 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
Double DB Standing Bent Over Row
4 sets: 15 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
Straight Arm Lat Pull Down
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Ring Dips
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep DB French Press
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)
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