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

Warm Up

Arms and Core Warm-up

Workout Definition

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Banded Pushups

5 sets: 10 reps

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

Body Row on Racked Barbell

5 sets: 10 reps

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

Ring Dips

4 sets: 10 reps

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

Seated Alternating DB Hammer Curl

4 sets: 10 reps

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

Standing Tricep Extension w/ band

4 sets: 10 reps

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

Single DB Double Head Curl

4 sets: 10 reps

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

Metcon (No Measure)

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Strict TTB

8 Around the Worlds (each side)

15 sec superman hold

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)