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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Ring 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
Tricep Dips
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 DB Kickback
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
4 sets: 10 reps
Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags
Metcon (No Measure)
For Quality:
4 Rounds
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)
10 Standing Banded Pallof Press (each side)
15 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Warm-up (No Measure)
—
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
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