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
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Shoulder Press
7 Sets
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 6 reps
Set 6: 8 reps
Set 7: 10 reps
*Rest 2:00-2:30 b/t sets
*Attempt to add a small amount of weight (5-10lbs) from last week’s loading
Standing Single Arm DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight; stay the same or build across sets
Bent Over Lateral Raises
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 extensions
5 sets: 20 reps; unloaded or holding a plate or DB
*Rest 1:00-1:30 b/t sets
DB Box Step Ups
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same across sets
Band Pull Through
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
*Build to a heavy weight band and stay the same as long as form can be maintained
Warm-up (No Measure)
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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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