Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!

3 sets:

6 Dumbbell Arnold Shoulder Press at RPE 9

12 Front Raises at RPE 8

25 Banded Lateral Raises at RPE 7-8

-rest 1-2 minutes between sets-

-DIRECTLY AFTERWARDS-

3 sets:

6 Barbell Curls at RPE 9

12 Dumbbell Hammer Curls at RPE 8

25 Banded Curls at RPE 7-8

-rest 1-2 minutes between sets-

-DIRECTLY AFTERWARDS-

3 sets:

6 Barbell French Press at RPE 9

12 Dumbbell Skull Crushers at RPE 8

25 Banded Tricep Extensions at RPE 7-8

-rest 1-2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version, eliminate whichever 3 sets of the body part that you need to work on the least!

Athletes Notes

DEMO VIDEOS

Seated Arnold Press – done standing

Dumbbell Raises

Banded Lateral Raise

Standing Barbell Curl

Standing Alternating Dumbbell Hammer Curl – both dumbbells at the same time

Banded Bicep Curls

Barbell French Press

Double Dumbbell Skull Crushers

Banded Tricep Extension

FLOW

6 Dumbbell Arnold Shoulder Press

12 Front Raises

25 Banded Lateral Raises

-rest 2 minutes-

6 Dumbbell Arnold Shoulder Press

12 Front Raises

25 Banded Lateral Raises

-rest 2 minutes-

6 Dumbbell Arnold Shoulder Press

12 Front Raises

25 Banded Lateral Raises

-rest 2 minutes-

-Directly into-

6 Barbell Curls

12 Dumbbell Hammer Curls

25 Banded Curls

-rest 2 minutes-

6 Barbell Curls

12 Dumbbell Hammer Curls

25 Banded Curls

-rest 2 minutes-

6 Barbell Curls

12 Dumbbell Hammer Curls

25 Banded Curls

-rest 2 minutes-

-Directly into-

6 Barbell French Press

12 Dumbbell Skull Crushers

25 Banded Tricep Extensions

-rest 2 minutes-

6 Barbell French Press

12 Dumbbell Skull Crushers

25 Banded Tricep Extensions

-rest 2 minutes-

6 Barbell French Press

12 Dumbbell Skull Crushers

25 Banded Tricep Extensions

–
INSTRUCTIONS

These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!

Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!

Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

()

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 (No Measure)

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 dog/seal pose transitions

Athletes Notes

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

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

5 sets: 5 reps – @ 75% + 10lbs total

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

Double DB Z-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 with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
4 sets: 10 reps – RPE 7

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

Plate Front Raise

*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.
4 sets: 10 reps – RPE 7

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

Crossover Symmetry Iron Scap Protocol (Checkmark)

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

Athletes Notes

Crossover Symmetry

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.

Single Dumbbell Waiter Hold Curl

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

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
4 sets: 10 reps – RPE 7

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

Ring Dips

*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.
4 sets: 10 reps – RPE 7

*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 bicep stretch on wall

1 min tricep smash (each side)

Athletes Notes

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.

()

Arms and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality RPE 7

10 Ring Dips @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Plate Front Raise

Single Dumbbell Waiter Hold Curl

Strict Ring Dip