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.

Arms and Shoulders Warm-up (Checkmark)

3 Rounds

15/12 cal Row

15 Banded Bicep Curls (light band – fast reps)

15/12 cal Ski

15 Banded Tricep Extensions (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

Shoulder Press (4 sets: 8 reps @ Challenging Weight for 8 reps)

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. 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. Attempt to add a small increase from previous week’s loading.

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4

DB Snow Angel Raise (4 sets: 10 reps)

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

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

Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. 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).

DB Snow Angel Raise

https://youtu.be/BmjlQ8FtteE

Crossover Symmetry Iron Scap Protocol (1 time through)

Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band

Focus: Use band weight that is challenging but allows for quality of movement.
Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

Standing Alternating DB Curl (4 sets: 10 reps (each side)
)

*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 dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Inverted Skull Crusher (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: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Inverted Skull Crusher

https://youtu.be/12DAbWuABQc

Cooldown/Mobility (Checkmark)

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)

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.

Shoulder/Glutes (Time)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Bottom-Up Single Arm Standing KB Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 Standing Alternating DB Curl (ea. side) @ maintain quality

10 Inverted Skull Crusher @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time
Demo Videos

Bottom-Up Single Arm Standing KB Press

DB Snow Angel Raise

Inverted Skull Crusher

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