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
Deficit Pushups
Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet.
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Body Row on Racked Barbell
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Elevate feet to increase difficulty
Tricep Dips
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Ring Curls
4 set: 10 reps
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
4 sets: 10 reps
Single Dumbbell Waiter Hold Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
5/21/22 – Core
Workout Definition
For Quality:
4 Rounds
7 Single Arm KB Situp Left
7 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank
*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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