Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

View Public Whiteboard

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

—

Diamond Pushups

5 sets: 10 reps

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

Ring Row – Feet Elevated

5 sets: 10 reps

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

Barbell Skull Crushers

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

Seated Tricep DB French Press

4 sets: 10 reps

Single DB Double Head Curl

4 sets: 10 reps

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

Metcon (No Measure)

For Quality:

4 Rounds

10 GHD to parallel (2 sec hold at full extension)

10 Kettlebell Side Bend (each side)

10 Strict Hanging Leg Raise

7 Landmine Windmills

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*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)