Mayhem bodybuilding
(Shoulders and glutes)
Shoulder press
7 sets x 3 reps (RPE 8)
Double DB Z-Press
3 sets x 10 reps
Ring Y-raise
3 sets x 10 reps
Bent over lateral DB raises
3 sets x 10 reps
GHD hip extensions
3 sets x 10 reps
Rear foot elevated DB split squats
3 sets x 10 reps
Single leg DB hip thrusts
3 sets x 10 reps