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.

Back & Bicep Warm-up (Checkmark)

3 Rounds

15/12 cal Row

10 Scap Pull-ups

15 Bent Over Barbell Rows (empty bar)

5 Iron Cross (each side)

5 Down Dog/Seal Pose Transitions

Demo Videos

Scap Pull Ups

Bent Over Barbell Row

Iron Cross

Down Dog/ Seal Pose Transition
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strict Pull-ups (5 sets: 5 Reps – RPE 8
)

Double DB Incline Row (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 sets

Focus: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Lat Pulldowns (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)

*Athletes will rest at the top of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.)

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

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

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Barbell Drag Curls (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)

*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.)

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

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

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.

Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8
)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.

Cooldown/Mobility (Checkmark)

1 min Standing QL Doorway/Rig Stretch (each side)

1 min Foam Roll Lats

1 min Thread the Needle (each side)

1 min Bicep Wall Stretch (each side)

Demo Videos

Standing QL Doorway Stretch

Foam Roll Lats

Thread the Needle

Bicep wall 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.

Back and Biceps (Time)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Double DB Incline Row @ Moderate weight – maintain control and quality

10 Lat Pulldowns @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Double DB Incline Row

Lat Pulldowns

Incline Dumbbell Hammer Curls

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