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

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

Bent Over Barbell Row

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

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
4 sets: 10 Reps – RPE 8

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

Single Arm Lat Pulldown

*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, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional Lat Pulldown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hands. If you do not have access to a Lat Pulldown machine, attach a single band to a Pull-up bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 Reps (each side) – RPE 8

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

Standing Alternating DB Hammer Curl

*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. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 Reps (each side) – RPE 8

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

Incline Dumbbell Hammer Curls

*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.
4 sets: 10 reps – RPE 8

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

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 (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Bent Over Barbell Row @ Moderate weight – maintain control and quality

10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality

10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Strict Pullups

Bent Over Barbell Rows

Single Arm Lat Pulldown

Incline Dumbbell Curls

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