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
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Banded Pushups
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Chin-ups
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
Barbell Curl 21’s
3 sets: 21 reps
*Rest 2:00-2:30 b/t sets
Single Arm DB Kickback
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Single DB Double Head Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
For Quality:
4 Rounds
15 Weighted GHD situps to parallel
10 Dip Support Leg Raise
10 Ab Wheels
15 Seated Oblique twists w/ med ball (each side)
30 yd Isolateral DB Farmers Carry (each side)
*Rest 2:00 b/t sets
Warm-up (No Measure)
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Cooldown/Mobility
Workout Definition
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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