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

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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)