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

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)



Cooldown/Mobility

Workout Definition

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)