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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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 set
Body Row on Racked Barbell
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Elevate feet on box to increase difficulty
Tricep Dips
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Ring Curls
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
Core
Workout Definition
For Quality:
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each direction)
7 Plank Walk Steps (each direction)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
*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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