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)
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