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

Tempo Push Up

5 sets: 10 reps

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

Chin-ups

5 sets: 10 reps

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

Tricep Dips

4 sets: 10 reps

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

Single Dumbbell Waiter Hold Curl

4 sets: 10 reps

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

Double DB Skull Crushers

4 sets: 10 reps
4 sets: 10 reps

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

Standing Barbell Curl

4 sets: 10 reps

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

Metcon (No Measure)

Core Work:

Workout Definition

4 Rounds

12 GHD’s with Med Ball

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 Dip Supported Leg Raise

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 Oblique twists with medball (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*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)