Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
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
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
Body Row on Racked Barbell 5×10
Seated Tricep DB French Press
4 sets: 10 reps
DB Spider Curls
4 set: 10 reps
Single Arm DB Kickback
4 sets: 10 reps (each side)
Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)
Metcon (No Measure)
CORE
For Time/Quality:
4 Rounds
10 Single Arm KB Situp – KB Left Arm
10 Single Arm KB Situp – KB Right Arm
10 Dip Support Leg Raise
10 Ab Wheels
50yd Isolateral DB Farmers Walk (Left arm – as heavy as possible and maintaining form)
50yd Isolateral DB Farmers Walk (Right arm – as heavy as possible and maintaining form)
Cool Down
Warm-up (No Measure)
Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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