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
Diamond Pushups (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)
Ring Dips (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets)
Incline Dumbbell Curls (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
Seated Tricep DB French Press (4 sets: 10 reps
*Rest 1:00-1:30 b/t sets)
Barbell Curl 21’s (3 sets: 21 reps
*Rest 1:00-1:30 b/t sets)
Metcon (No Measure)
Core Work:
Workout Definition
4 Rounds
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
30 Flutter Kicks (each side)
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*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)
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