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)
Leave A Comment