Open Gym Strength and Conditioning – Bodybuilding

Upper Body Anterior (Chest & Bicep) Warm-up (No Measure)

Crossover Symmetry Warmup

-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)

Bench Press (1 sets of 1 reps @ – RPE 10/10 (Adequately warmup for this. Complete 3-5 working sets before attempting your new max)

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

Reverse Grip Incline Dumbbell Bench Press (4 sets: 10 reps – RPE 7

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

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

Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.

Alternating DB Bench Press (4 sets: 10 reps (each side) – RPE 7

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

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

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

Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. 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 Bench
https://youtu.be/wOa4YyxyiKI

Seated chest fly’s with bands (Weight)

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest 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)
4 sets: 10 reps – RPE 7

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

Barbell Curl 21’s (3 sets: 21 reps – RPE 7

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

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

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.

Barbell 21’s

https://youtu.be/adUowDy55LE

DB Spider Curls (4 sets: 10 reps – RPE 7

*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: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

DB Spider Curls

https://youtu.be/h8yRwErruQI

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.

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

12 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

12 Barbell Curl 21’s @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-P