Open Gym Strength and Conditioning – Bodybuilding

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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.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warm-up -into- 3 rounds:

5 Alt. V-Ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing

Demo Videos

Alternating Leg V-Up

Heel Taps

Cat Cow

Diamond Push-ups (5 sets: 10 reps – RPE 7)

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

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Diamond Push-ups

https://youtu.be/iKPYFK9QYps

Ring Row – Feet Elevated (5 sets: 10 reps – RPE 8)

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

Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.

Ring Dips (4 sets: 10 reps – RPE 8)

*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.

DB Spider Curls (4 sets: 10 reps – RPE 8)

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

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

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

DB Spider Curls

https://youtu.be/h8yRwErruQI

Bent Over Banded Tricep Extension (4 sets: 10 reps – RPE 8)

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI

Standing Barbell Curl (4 sets: 10 reps – RPE 8)

*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. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

Core (Time)

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

Scoring: Time

Demo Videos

Strict Sit Up

Pulse Ups

V-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 and Core (Time)

4 rounds:

10 Diamond Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight RPE 7

10 Standing Barbell Curl @ moderate weight RPE 7

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 3 minutes b/t rounds

Scoring: Time

Demo Videos

Diamond Pushups

Feet Elevated Ring Row

Bent Over Banded Tricep Extension

Strict Sit Up

Pulse Ups

V-Ups

Copenhagen Plank

KB Front Rack Marches

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)