Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

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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)