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

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

Workout Definition

5 sets: 10 reps

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

Ring Row – Feet Elevated

Deficit Pushups

Workout Definition

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

Incline Dumbbell Hammer Curls

4 sets: 10 reps (each side)
4 sets: 10 reps

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

Seated Tricep DB French Press

4 sets: 10 reps

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

DB Spider Curls

4 sets: 10 reps

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

Metcon

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 KB Side Crunches (each side)

20 Plank KB Pull Unders

:45 sec Face-Up Chinese Plank

*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)