Open Gym Strength and Conditioning – Bodybuilding

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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.

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: 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.

Barbell Incline Bench Press (4 sets: 10 Reps – RPE 8)

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

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

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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.

Alt. DB Tempo Incline Bench + Double DB Incline Be (4 sets: 10 reps (1+1+Both) – RPE 8)

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

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

Focus: Incline of bench should be around a 45-60 degree incline. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. 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.

Alt. DB Incline Bench
https://youtu.be/12zz4KCeGOQ

Incline Bench DB Chest Fly (4 sets: 12 reps – RPE 8)

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

Focus: Lying on an incline bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.

Incline Bench DB Chest Fly

https://youtu.be/fa8uxyD0tVs

Standing Tricep Extension w/ band (4 sets: 10 reps – RPE 7)

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

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

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 7)

4 sets: 10 reps (each side)

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

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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality

12 Incline Bench DB Chest Fly @ moderate weight – maintain quality

10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time
Demo Videos

Incline Bench DB Chest Fly