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)
Arms and Core
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
Focus: Move with intention and take machine work at an easy/moderate pace
Strength
Banded Pushups (5 sets: 10 reps)
*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 pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.
Banded Pushups
https://youtu.be/7usDIUnlfNw
Body Row on Racked Barbell (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
Body Row on Racked Barbell
https://youtu.be/TNmIC0slenQ
Ring Dips (4 sets: 10 reps)
*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.
Seated Alternating DB Hammer Curl (4 sets: 10 reps (each side))
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Seated Alternating DB Curl
https://youtu.be/ar3DtSzT1lg
Standing Tricep Extension w/ band (4 sets: 10 reps
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*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. 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. Torso should be slightly bent forward arms/elbows slightly in front of body
Single DB Double Head Curl (4 sets: 10 reps)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Core (Time)
For Quality:
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Strict TTB
8 Around the Worlds (each side)
15 sec superman hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Demo Videos
Around the Worlds
Isolateral DB Farmers Carry
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/Core (Time)
4 Rounds
10 Banded Pushups
10 Body Row on Racked Barbell
15 Standing Tricep Extension w/ band
15 Seated Alternating DB Hammer Curl
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Strict TTB
8 Around the Worlds (each side)
15 sec superman hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 2 min b/t round-
Demo Videos
Banded Pushups
Body Row on Racked Barbell
Around the Worlds
Isolateral DB Farmers Carry
Cooldown/Mobility
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
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