Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up (No Measure)
Shoulder and Glutes Warm-up
Workout Definition
Crossover Symmetry
and
Hip Halo Warmup
Shoulder Press
5 sets: 7 reps
*Rest 2:00-2:30 b/t sets
*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
Plate Front Raise
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build 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)
Deficit Sumo DB/KB Deadlift
5 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate/heavy weight; stay the same or build across sets
Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Warm-up (No Measure)
Cooldown/Mobility
Workout Definition
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)
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