Open Gym Strength and Conditioning – Bodybuilding

()

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 (Checkmark)

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

Shoulder Press (4 sets of 10 reps @ – RPE 5/10 (This is a deload week. Focus on form and hitting full range of motion))

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Double DB Z-Press (4 sets: 10 reps – RPE 8)

*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.

Double DB Z-Press

https://youtu.be/RxlyS3fCdA4

Plate Front Raise (4 sets: 10 reps – RPE 8)

*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.

Plate Front Raise

https://youtu.be/XacHxjD7am8

Crossover Symmetry Iron Scap Protocol

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

Focus: Use band weight that is challenging but allows for quality of movement.

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8)

*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

Barbell Skull Crushers (4 sets: 10 reps – RPE 8)

*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

Cooldown/Mobility (Checkmark)

1 min Banded Overhead Shoulder Distraction (each side)

1 min Thread the Needle (each side)

1 min Pigeon Pose (each side)

30 sec Cross Leg Forward Fold (repeat with opposite leg on top)

1 min Foam Roll Glutes (each side)

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.

Shoulder/Glutes (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 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Plate Front Raise

Standing KB Crush Grip Bicep Curl

Barbell Skull Crushers