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

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)