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

Deficit Pushups (5 sets: 10 reps – RPE 7)

*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 – RPE 8)

*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.

Tricep Dips (4 sets: 10 reps – RPE 8)

*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.

Tricep Dips
https://youtu.be/o2qX3Zb5mvg

DB Preacher 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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.

DB Preacher Curl

https://youtu.be/R4s8obKxrro

Standing KB Crush Grip French Press (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. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Seated Alternating DB Hammer Curl (4 sets: 10 reps (each side) – 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. 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

Core (Time)

4 Rounds

15 GHD Sit ups

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 Ab wheels

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

:45 sec Face up Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Scoring: Time

Demo Videos

Ab Wheel

Face Up Chinese Plank

Single Arm Dumbbell Overhead Carry

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (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.

Arms and Core (Time)

4 rounds:

10 Deficit Pushups @ moderate weight RPE 7

10 Chin-Ups @ moderate weight RPE 7

10 Standing KB Crush Grip French Press @ moderate weight RPE 7

10 DB Preacher Curl @ moderate weight RPE 7=

15 GHD Sit ups

10 Ab wheels

:45 sec Face up Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Demo Video

Deficit Pushups

Chin Ups

Standing KB Crush Grip French Press

DB Preacher Curl

GHD Sit Up

Ab Wheel

Face Up Chinese Plank

Single Arm Dumbbell Overhead Carry