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

Tricep Dips

4 sets: 10 reps

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

Standing Alternating DB Curl

4 sets: 10 reps

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

Bent Over Banded Tricep Extension

4 sets: 10 reps

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

Single DB Double Head Curl

4 sets: 10 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 min

Cooldown

Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)