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

Warm Up

Arms and Shoulders 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

Shoulder Press (4 sets: 8 reps @ Challenging Weight for 8 reps

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

Bottom-Up Single Arm Standing KB Press (4 sets: 10 reps (each side)

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

DB Snow Angel Raise (4 sets: 10 reps

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

Standing Alternating DB Curl (4 sets: 10 reps ea

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

4 sets: 10 reps (each side)

Inverted Skull Crusher (4 sets: 10 reps

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

Cooldown

Cooldown/Mobility

Workout Definition

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)