Open Gym Strength and Conditioning – Bodybuilding

arms and core

arms and core warm-up (No Measure)

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

Banded Pushups (5 sets: 10 reps – RPE 7

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

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

Chin-ups (5 sets: 10 reps – RPE 8

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

*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.

Ring Dips (4 sets: 10 reps – RPE 8

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

Standing Barbell Curl (4 sets: 10 reps – RPE 8

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

*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).

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8

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

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Standing KB Crush Grip Bicep Curl

https://youtu.be/M7GWQfFcAbA

Ring Curls (4 sets: 10 reps – RPE 7

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

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

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.

Core

4 sets:

15 Stick Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Cooldown/Mobility

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (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.

*Rest 3 minutes b/t rounds