Mayhem Affiliate Bodybuilding 01/24/2025

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:

10 Dumbbell Arnold Press at RPE 7-8

20 Barbell Curls at RPE 7-8

-rest 1 minute-

10 Bar (OR Ring) Dips (weighted if possible) at RPE 7-8

20 Dumbbell Hammer Curls at RPE 7-8

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of the top and/or bottom piece and cut rest to 1 minute b/t set if needed

Athletes Notes

Demo Videos

Seated Arnold Press

Standing Barbell Curl

Bar Dips or Strict Ring Dip

Double Dumbbell Hammer Curls

Banded Tricep Pull Downs – aka press down

Push Press

Flow

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-rest 2 minutes-

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-rest 2 minutes-

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-rest 2 minutes-

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-DIRECTLY AFTERWARDS-

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

-rest 2 minutes-

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

-rest 2 minutes-

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

45 Seconds of Max Push Press (moderate weight)


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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

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 & 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 extenstions (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 Pushups

*Rest 1:00-1:30 b/t sets Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
4 sets: 10 reps – RPE 7

*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 7

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

Leaning Lateral Raise

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

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

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
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.

DB Preacher Curl

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

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

Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
4 sets: 10 reps – RPE 7

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

Single Arm DB Skull Crusher

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

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

Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
4 sets: 10 reps (each side) – RPE 7

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

Shoulder Press

5 sets: 5 reps – @75-80% of 1RM

*Rest 2:00-2:30 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

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Leaning Lateral Raise

DB Preacher Curl

Single Arm DB Skull Crusher

Add Comment

Your email address will not be published. Required fields are marked *

Address
637 Lejuanta St. Lake Charles, LA 70611-5317
Phone
Open hours
4:00 am-10:00 pm
Style switcher RESET
Color scheme