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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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

Standing Tricep DB French Press

4 sets: 12 reps

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

Single Dumbbell Waiter Hold Curl

4 sets: 15 reps

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

Metcon (No Measure)

Core

Workout Definition

For Quality:

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*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)