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.

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

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: 6 reps @ Challenging Weight for 6 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.

Mechanical Drop Set (4 Rounds for reps)

4 sets:

5-7 Seated Overhead DB Press- RPE 7-8

8-10 Incline DB Press – RPE 8-9

Max Flat Bench DB Bench Press – RPE 9

-Rest 3 min b/t sets_

*Focus*

Seated Double DB Shoulder Press

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. 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).

Double DB Incline Bench Press

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. 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.

Double DB Bench Press

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. 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.
Scoring

How many max reps you did for bent over barbell row (reverse grip)

Target

Our target is a bigger set for MDS. We are not looking to go forever but failure between the 15-20 mark is a good objective.

Single Arm DB Kickback (4 sets: 10 reps (each side) – RPE 7-8)

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single Arm DB Kickback

https://youtu.be/GY3I9963Cfg

Barbell Skull Crushers (4 sets: 10 reps – RPE 7-8)

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

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

Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with

an EZ curl bar but a straight will work as well. Keeping the elbow tucked,

bring the bar down towards the top of head (around the hairline region). Elbows

should stay pointed towards the ceiling. Adjust grip as needed to find the best

balance between comfort and power. Do not sacrifice form for weight and focus

on a solid contraction with each rep.

Barbell Skull Crushers

https://youtu.be/l3rHYPtMUo8

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.

Current Cycle: Mini Pump Update

FYI – For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.

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