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
Diamond Pushups
5 sets: 10 reps
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 Barbell Curl
4 set: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
Single DB Double Head Curl
4 sets: 10 reps
Metcon (No Measure)
For Quality:
4 Rounds
10 Overhead Plate Situps
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (each side)
*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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