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
Workout
Banded 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
*Weighted reps – add weight if able
Tricep Dips
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl
4 set: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
For Quality:
4 Rounds
20 GHD Situps
30 Flutter Kicks (each side)
10 Pulse Ups
10 Landmine Windmills (each side)
60 Sec Plank
*Rest 2:30 b/t sets
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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