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

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)