Tuesday

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

View Public Whiteboard

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: 3 reps

* Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

Double DB Prone Row

4 sets: 10 reps

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

Ring Y Raise

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.
4 sets: 10 reps

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

Inverted Skull Crusher

4 sets: 10 reps (each side)

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

Standing KB Crush Grip French Press

4 sets: 12 reps

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