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
Body Row on Racked Barbell
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 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
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Curls
4 sets: 10 reps (each side)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Metcon (No Measure)
Core Work:
Workout Definition
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Landmine Windmills (each side)
15 sec hollow hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*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)
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