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)


2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Ring Pushups

5 sets: 10 reps

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


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)