CROSSOVER SYMMETRY IRON SCAP PROTOCOL FULL

CROSSOVER SYMMETRY IRON SCAP PROTOCOL FULL

For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).įocus: Use band weight that is challenging but allows for quality of movement.

Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. *Build to a moderate weight stay the same or build acrossįocus: From a standing position, raise a dumbbell in each hand to the shoulders. Standing Alternating DB Shoulder Press (4 sets: 10 reps (each side)) Attempt to add a small increase from previous week’s loading. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Use a slightly staggered stance if needed to prevent over extension. Keep abs and glutes engaged to prevent over-extension of the low back. The sets should be 5-10 lbs heavier than last week.įocus: Take barbell from the rig. Warm-up (No Measure)įocus: Move with intention and focus on each movement you are performing Strength Shoulder Press (5 sets: 10 reps RPE 6/10) Keep a visible clock running to keep you accountable. Sessions are not done “for time” but treat them like you are limited on time. Keep your attention of each set and keep your phone in your bag. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. We will include pieces of some days in other programs as “ACCESSORY”. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. Mayhem Bodybuilding is a stand alone hypertrophy focused program. By opengym in Uncategorized 0 Comments Open Gym Strength and Conditioning – Bodybuilding

Crossover symmetry iron scap protocol