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

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Warm-up (No Measure)

Shoulder and Glutes Warm-up

Workout Definition

Crossover Symmetry

and

Hip Halo Warmup

Shoulder Press

5 sets: 10 reps

*Rest 2:00-2:30 b/t sets

*Deload week. Lower weights from previous weeks to 65-75% load and consistent speed/quality on all reps. Reps 1 and 10 should look the same on all sets.

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

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

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

Warm-up (No Measure)

Complete Crossover Symmetry Iron Scap Protocol

GHD hip extensions

5 sets: 20 reps; unloaded or holding a plate or DB

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

Russian Kettlebell Swing

10 sets: 10 reps

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

*Build to a heavy weight and stay the same as long as form can be maintained

Alternating Double DB Step Back Lunges (Front Rack)

4 set: 10 (each side)

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight; stay the same 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)