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

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Warm-up (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

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Shoulder Press

7 Sets

Set 1: 9 reps

Set 2: 7 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 5 reps

Set 6: 7 reps

Set 7: 9 reps

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

*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

Seated Double DB Shoulder Press

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

DB Snow Angel Raise

4 sets: 10 reps

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

*Build to a light/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

Russian Kettlebell Swing

10 sets: 10 reps

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

*Build to a heavy weight as long as form can be maintained across

DB Stepback Lunges

4 sets: 10 (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)

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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)