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-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Diamond Pushups (5 sets: 10 reps – RPE 7

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

Bent Over Barbell Row (5 sets: 10 reps – RPE 8

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

Tricep Dips (4 sets: 10 reps – RPE 8

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

DB Spider Curls (4 sets: 10 reps – RPE 8

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

Seated Tricep DB French Press (4 sets: 10 reps – RPE 8

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

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8

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

Metcon (No Measure)

4 sets:

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

30 yd Double Overhead KB Carry

*Rest 2:00 b/t sets

Mobility

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)