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)

Barbell Drag Curls (4 sets: 10 reps

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

4 sets: 10 reps

Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags

Single Arm DB Skull Crusher (4 sets: 10 reps

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

DB Spider Curls (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 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*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)