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 extensions (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: 10 Reps – RPE 8
*Rest 2:00-2:30 b/t sets)
Ring Dips (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Seated Arnold Press (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Plate Front Raise (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Standing Alternating DB Curl + Single DB Double Head Curl (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 8
*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 bicep stretch on wall
1 min tricep smash (each side)
Leave A Comment