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

*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.
4 sets: 10 Reps – RPE 8

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

Tricep Dips

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). 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 bars or one foot can be placed on the floor to assist.
4 sets: 10 reps – RPE 8

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

Seated Arnold Press

*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.
4 sets: 10 reps – RPE 8

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

Ring Y Raise

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
4 sets: 10 reps – RPE 8

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

Crossover Symmetry Iron Scap Protocol

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.
If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

Barbell Drag Curls

*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.
4 sets: 10 reps – RPE 8

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

Bent Over Banded Tricep Extension

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI
4 sets: 10 reps – RPE 8

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

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

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.

Mayhem Mini-Pump – Arms and Shoulders (4 Rounds for time)

4 Rounds

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

12 Ring Y Raise @ moderate weight – maintain quality

10 Barbell Drag Curls @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Ring Y Raise

Barbell Drag Curls

Bent Over Banded Tricep Extension

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