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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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 sets
Chin-ups
5 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Ring 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
Standing KB Crush Grip Bicep Curl
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
For Quality:
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
15 Pulse-Ups
10 Standing Banded Pallof Press (each side)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2:00 min b/t rounds-
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)
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