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

Deficit Pushups (5 sets: 10 reps

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

Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.

Body Row on Racked Barbell (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)

DB Preacher Curl (4 sets: 10 reps

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

Inverted Skull Crusher (4 sets: 10 reps

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

Seated Alternating DB Curl (4 sets: 10 reps each

*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)