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)
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