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: 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)
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