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

Warm up

Crossover Symmetry

and

Hip Halo Warmup

Shoulder Press

6 sets: 8-5-5-3-3-1 reps

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

* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Bottom-Up Single Arm Standing KB 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

Plate Front Raise

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

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

GHD hip extensions

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 Walking Lunges

4 sets: 30 yards

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

*Build to a moderate weight; stay the same or build across

Elevated Toe Double 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

Cooldown

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)