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

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Banded 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

Barbell Curl 21’s

3 sets: 21 reps

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

Single Arm DB Skull Crusher

4 sets: 10 reps (each side)

Standing Alternating DB Hammer Curl

4 sets: 10 reps

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

Metcon (No Measure)

For Quality:

4 Rounds

10 Weighted GHD situps to parallel – plate on chest

8 Ab Wheels

10 Dip Support Leg Raise

5 Side Star Plank Reach Throughs (each side)

30yd Isolateral DB Farmers Carry (Right)

30yd Isolateral DB Farmers Carry (Left)

*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)