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
—
Strict Pull-Ups
5 Sets: 10 reps
*Rest 2:00-2:30 b/t sets
Supported Single Arm DB Tempo Row
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Lat Pulldowns
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Ring Row – Feet Elevated
4 sets: 12 reps (each side)
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
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 tricep lacrosse ball smash (each side)
Leave A Comment