Open Gym Strength and Conditioning – Bodybuilding
Mayhem Bodybuilding Goals
Mayhem Bodybuilding is a stand alone hypertrophy focused program. 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. We will include pieces of some days in other programs as “ACCESSORY”. 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. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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Warm-up (No Measure)
Arms and Core
3 Rounds
15/12 cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12 cal Ski
15 Banded Tricep Extenstions (light band – fast reps)
-into-
2 Rounds
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
10 Arm Circles (each Direction)
5 Down Dog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Strength
Tempo Pushups (5 Rounds for weight)
*Rest 1:00-1:30 b/t sets
Focus: Athlete will assume a pushup position. Athlete will lower themselves to the bottom of the pushup under control for a 3 count. Once contact is made with the floor, athlete should explosive press back to the top of the pushup. Focus on continuous movement across the set with no pause at the top or bottom of the pushup. Do not lose tension at the floor.
5 sets: 10 reps
Chin-ups (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.
Tricep Dips (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
Single Dumbbell Waiter Hold Curl (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
Single Dumbbell Waiter Hold Curl
https://youtu.be/QtMs6Kf2nwE
Double DB Skull Crushers (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
Double DB Skull Crushers
https://youtu.be/_wwR9IPFQJk
Standing Barbell Curl (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
Core (Time)
For Quality:
4 Rounds
12 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Dip Supported Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Demo Videos
Seated Oblique twist w/ med ball
Dip Support Leg Raise
Mayhem Mini-Pump
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Arms/Core (Time)
4 Rounds
10 Tempo Pushups
10 Chin Ups
15 Double DB Skull Crushers
15 Standing Barbell Curl
12 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Dip Supported Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
-Rest 2 min b/t round-
Scoring: Time
Demo Videos
Double DB Skull Crushers
Seated Oblique twist w/ med ball
Dip Support Leg Raise
Cooldown/Mobility
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
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