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.

Chest & Tricep Warm-up (Checkmark)

Crossover Symmetry Warm-up

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 Band Pull-A-Parts

5 PVC Around the Worlds (each way)

10 Wall Angels

5 Scorpions (each side)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Bench Press (4 sets: 8 reps @ Challenging Weight for 8 reps – RPE 8-9)

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

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

1:1:2 Incline DB Bench (4 sets: 10 Reps (1L + 1R + 1 Both) – RPE 7-8)

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

*Build to a moderate weight and stay the same or build across all sets.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. 1 rep consists of: Single arm bench with left arm (right arm remains extended), single arm bench with right arm (left arm remains extended), and then a double db bench rep with both arms. Lower dumbbells down to the outside of the chest. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

1:1:2 Incline DB Bench (Perform on an Incline Bench)

https://youtu.be/Tb_NZDKGkvI

Hex Press (4 sets: 10 reps – RPE 7-8)

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

Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.

Hex Press

https://youtu.be/6isV3VjZhjY

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 7-8)

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

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)

Resistance Band Chest Fly

https://youtu.be/yVcEkvgymt8

Bent Over Banded Tricep Extension (4 sets: 10 reps – RPE 7)

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 7)

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

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

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.

Single Arm Standing Tricep DB French Press

https://youtu.be/tImwYKWm3Cg

Cooldown/Mobility (Checkmark)

1 min Pec Stretch against Door/Rig

1 min Lacrosse Ball Pec Smash (each side)

1 min Overhead Elbow Grab Tricep stretch (each side)

1 min Tricep Lacrosse Ball Smash (each side)
Focus: Do your mobility work to keep range of motion. Pec Stretch consists of raising bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.

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.

Chest and Triceps (Time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time
Demo Videos

1:1:2 DB Bench *Perform on an incline bench

Resistance Band Chest Fly

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