Open Gym Strength and Conditioning – Bodybuilding
Mayhem Bodybuilding Goals
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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Warm-up (No Measure)
Upper Body Posterior (Back & Triceps)
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
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Strength
Strict Pull-ups (5 sets: 10 reps @ RPE 6/10)
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Double DB Standing Bent Over Row (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Double DB Standing Bent Over Row
https://youtu.be/pFvK1uFKBqI
Lat Pulldowns – Neutral Close Grip (4 sets: 10 reps)
*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 a neutral 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 bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Lat Pulldowns – Neutral Close Grip
https://youtu.be/kxeklf1Tkhw
Supported Single Arm DB Row (4 sets: 10 reps (each side))
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Supported Single Arm DB Row
https://youtu.be/QBjaGx8mS1o
Barbell Skull Crushers (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with
an EZ curl bar but a straight will work as well. Keeping the elbow tucked,
bring the bar down towards the top of head (around the hairline region). Elbows
should stay pointed towards the ceiling. Adjust grip as needed to find the best
balance between comfort and power. Do not sacrifice form for weight and focus
on a solid contraction with each rep.
Barbell Skull Crushers
https://youtu.be/l3rHYPtMUo8
Single Arm Standing Tricep Extension w/ band (4 sets: 12 reps (each side))
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.
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.
Upper Body Posterior (Time)
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Cooldown/Mobility
1 min Standing QL Doorway/Rig Stretch (each side)
1 min Foam Roll Lats
1 min Thread the Needle (each side)
1 min Tricep Lacrosse Ball Smash (each side)
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