Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
Arms and Core Warm-up
Workout Definition
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
Banded Pushups
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Body Row on Racked Barbell
Body Row on Racked Barbell 5×10
Standing Tricep Extension w/ band
4 sets: 15 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
Standing Tricep DB French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
4/16/22 – Core
Workout Definition
For Quality:
4 Rounds
60 Sec Plank Hold
20 Strict Abmat Situps (no arms)
30 sec side Plank Hold (right)
40 Flutter Kicks (each side)
30 sec side Plank Hold (left)
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
*Rest 2:00 b/t sets
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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