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

Chin-ups

5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Place feet on floor to decrease difficulty

Barbell Skull Crushers

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Standing Barbell Curl

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Single Arm Standing Tricep DB French Press

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Standing Alternating DB Curl

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Metcon (No Measure)

Core Work:

Workout Definition

For Quality:

4 Rounds

15 Strict Abmat Situps (no arms)

30 Flutter Kicks (each side)

10 Landmine Windmills (each side)

60 sec plank

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left 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)