CrossFit Phos West, Frontier Performance – Mayhem Bodybuilding
Workout
Shoulder Press
6 sets: 8 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Bent Over Lateral Raises
4 sets: 10 reps
*Build to a light/moderate weight, stay the same or increase across sets
GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
If not enough equipment, substitute with barbell weighted good mornings (light weight)
Bulgarian Split Squat
Rear foot is elevated, hip crease must pass below knee of working leg.
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or build across sets
Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or build across sets
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