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
Diamond Pushups
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Ring Row – Feet Elevated
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Place feet on floor if elevated feet is too difficult
Standing Tricep Extension w/ band
4 sets: 20 reps
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Curl
4 set: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Bent Over Banded Tricep Extension
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Hammer Curl
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
For Quality:
4 Rounds
15 Overhead Plate Situps
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
15 Dip Support Leg Raises
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
15 V-ups
*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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