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

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry


Hip Halo Warmup


Shoulder Press

6 sets: 5 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.

Standing Single Arm DB Shoulder Press

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same or build across sets

Standing DB Lateral Raise

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

Warm-up (No Measure)

Complete Crossover Symmetry Iron Scap Protocol

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)

Single leg DB Romanian Deadlift

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or build across sets

Band Pull Through

4 sets: 15 – 20 reps

*Use a moderate to heavy weight band across all sets

Cool Down

Warm-up (No Measure)


1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)