Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

3 sets

15 Bench Dips

-Rest :30-

15 Banded Tricep Push Down OR Cable Tricep Push Down

-Rest :30-

30 Overhead Banded Tricep Extension

-Rest 1:00 b/t sets-

3 sets

15 Barbell Curls

-Rest :30-

15 Hammer Curls (each arm)

-Rest :30-

30 Banded Curls

-Rest 1:00 b/t sets-

3 sets

15 Dumbbell Shoulder Press

-Rest :30-

15 Dumbbell Lateral Raises

-Rest :30-

30 Banded Shoulder Press

-Rest 1:00 b/t sets-

________________

30 MINUTE (or less) VERSION:

2 sets

15 Bench Dips

-Rest :30-

15 Banded Tricep Push Down OR Cable Tricep Push Down

-Rest :30-

30 Overhead Banded Tricep Extension

-Rest 1:00 b/t sets-

2 sets

15 Barbell Curls

-Rest :30-

15 Hammer Curls (each arm)

-Rest :30-

30 Banded Curls

-Rest 1:00 b/t sets-

2 sets

15 Dumbbell Shoulder Press

-Rest :30-

15 Dumbbell Lateral Raises

-Rest :30-

30 Banded Shoulder Press

-Rest 1:00 b/t sets-

Athletes Notes

DEMO VIDEOS

Chair Dip or Box Dip

Banded Tricep Extension (can also perform as Cable Tricep Push Down )

Overhead Banded Tricep Extension

Standing Barbell Curl

Dumbbell Hammer Curls

Banded Bicep Curls

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Banded Shoulder Press

FLOW

15 Bench Dips

-Rest :30-

15 Tricep Push Down

-Rest :30-

30 Overhead Banded Tricep Ext

-Rest 1:00-

15 Bench Dips

-Rest :30-

15 Tricep Push Down

-Rest :30-

30 Overhead Banded Tricep Ext

-Rest 1:00-

15 Bench Dips

-Rest :30-

15 Tricep Push Down

-Rest :30-

30 Overhead Banded Tricep Ext

-Rest 1:00-

15 Barbell Curls

-Rest :30-

15 Hammer Curls (each arm)

-Rest :30-

30 Banded Curls

-Rest 1:00-

15 Barbell Curls

-Rest :30-

15 Hammer Curls (each arm)

-Rest :30-

30 Banded Curls

-Rest 1:00-

15 Barbell Curls

-Rest :30-

15 Hammer Curls (each arm)

-Rest :30-

30 Banded Curls

-Rest 1:00-

15 Dumbbell Shoulder Press

-Rest :30-

15 Dumbbell Lateral Raises

-Rest :30-

30 Banded Overhead Press

-Rest 1:00-

15 Dumbbell Shoulder Press

-Rest :30-

15 Dumbbell Lateral Raises

-Rest :30-

30 Banded Overhead Press

-Rest 1:00-

15 Dumbbell Shoulder Press

-Rest :30-

15 Dumbbell Lateral Raises

-Rest :30-

30 Banded Overhead Press

-Rest 1:00-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

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INSTRUCTIONS

These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!

Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!

Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).

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 Shoulders Warm-up (No Measure)

Hip Halo Warmup

-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

Athletes Notes

Mayhem Hip Halo Activation

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

*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.
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE

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

Weighted Hip Thrust

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

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE

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

Bottom-Up Single Arm Standing KB Press

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

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
4 sets: 10 reps (each side) – RPE 7

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

Single Leg DB Hip Thrust

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

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.

Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
4 sets: 10 reps (each side) – RPE 7

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

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 7

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

Crossover Symmetry Iron Scap Protocol (Checkmark)

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

Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

DB Snow Angel Raise

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

*Build to a moderate weight; stay the same or build across

Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
4 sets: 10 reps – RPE 7

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

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)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Barbell Strict Press

Weighted Hip Thrusts

GHD Hip Raise/Extension

scale to Barbell Good Mornings if needed

DB Snow Angel Raise