Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
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
–
Ring 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 to decrease difficulty
Tricep Dips
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Curls
4 sets: 10 reps (each side)
Standing Tricep Extension w/ band
4 sets: 20 reps
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)
Metcon (No Measure)
For Quality:
4 Rounds
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)
*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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