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
Deficit Pushups (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.
Deficit Push-ups
https://youtu.be/8EBucDnJR4A
Chin-ups (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.
Ring Curls (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.
Ring Curls
https://youtu.be/8sPod-_XnKM
Tricep Dips (4 sets: 10 reps)
*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.
Single Arm Standing Tricep Extension w/ band (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: 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.
Standing KB Crush Grip Bicep Curl (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
Standing KB Crush Grip Bicep Curl
https://youtu.be/M7GWQfFcAbA
Core (Time)
For Quality:
4 rounds
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Demo Videos
Pulse Ups
Copenhagen Plank
KB Front Rack Marches
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 Deficit Pushups
10 Chin Ups
15 Single Arm Standing Tricep Extension w/ band
15 Standing KB Crush Grip Bicep Curl
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Single Arm Standing Tricep Extension w/ band
Standing KB Crush Grip Bicep Curl
Pulse Ups
Copenhagen Plank
KB Front Rack Marches
Cooldown/Mobility
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
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