Open Gym Strength and Conditioning – Bodybuilding

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.

Arms and Shoulders Warm-up (Checkmark)

3 Rounds

15/12 cal Row

15 Banded Bicep Curls (light band – fast reps)

15/12 cal Ski

15 Banded Tricep Extensions (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 Gog/Seal Pose Transitions

Focus: Move with intention and take machine work at an easy/moderate pace

Demo Videos

Banded Bicep Curls

Banded Tricep Extension

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press (4 sets: 10 Reps – RPE 8)

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Ring Dips (4 sets: 10 reps – RPE 8)

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

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.

Seated Arnold Press (4 sets: 10 reps – RPE 8)

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

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Plate Front Raise (4 sets: 10 reps – RPE 8)

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

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.

Crossover Symmetry Iron Scap Protocol (1 time through)

Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band

Focus: Use band weight that is challenging but allows for quality of movement.

Cooldown/Mobility (Checkmark)

1 min Banded Overhead Shoulder Distraction (each side)

1 min Thread the Needle (each side)

1 min Pigeon Pose (each side)

30 sec Cross Leg Forward Fold (repeat with opposite leg on top)

1 min Foam Roll Glutes (each side)

Demo Videos

Banded Overhead Shoulder Distraction

Thread the needle

Bicep Stretch on the Wall

Tricep Smash

Standing Alternating DB Curl + Single DB Double Head Curl (4 sets: 10 reps – RPE 8)

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

Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 8)

*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.

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.

Arms and Shoulders (Time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Plate Front Raise @ moderate weight – maintain quality

10 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality

10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Plate Front Raise

Standing Alternating DB Curl + Single DB Double Head Curl

Single Arm Standing Tricep DB French Press

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