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

Ring Pushups

5 sets: 10 reps

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

Strict Pull-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 (each side)
4 sets: 10 reps

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

Barbell Skull Crushers

4 sets: 10 reps

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

Standing Alternating DB Curl + Single DB Double Head Curl

4 sets: 10 reps

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

Core Work (No Measure)

4 Rounds

15 Strict Abmat Situps (hands next to head or across chest)

:30 sec Flutter Kicks

15 V-ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*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)