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Back & Bicep Warm-up

Strict Pull-ups

Supported Single Arm ...

Straight Arm Lat Pull ...

Incline Dumbbell Hamm ...

Single DB Double Hea ...

Cooldown/Mobility

Back and Biceps

Settings

Workout

Mayhem Affiliate Bodybuilding 2/13/2024

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Back & Bicep Warm-up (Checkmark)

3 Rounds
15/12 cal Row
10 Scap Pull-ups
15 Bent Over Barbell Rows (empty bar)
5 Iron Cross (each side)
5 Down Dog/Seal Pose Transitions

Demo Videos

Scap Pull Ups
Bent Over Barbell Row
Iron Cross
Down Dog/ Seal Pose Transition

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strict Pull-ups

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

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Strict Pull-ups

5 sets: 5 Reps – 75% of 1RM

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

**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!

Supported Single Arm DB Row

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

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

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Supported Single Arm DB Row
https://youtu.be/QBjaGx8mS1o

4 sets: 10 reps (each side) – RPE 8

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

Straight Arm Lat Pull Down

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

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

Focus: With a lat pulldown bar, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Straight Arm Lat Pull Down

Banded Lat Pulldowns

4 sets: 10 reps – RPE 8

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

Incline Dumbbell Hammer Curls

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

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

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.

Incline Dumbbell Hammer Curls

4 sets: 10 reps – RPE 8

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

Single DB Double Head Curl

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

Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.

Single DB Double Head Curl

4 sets: 10 reps – RPE 8

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

Cooldown/Mobility (Checkmark)

1 min Standing QL Doorway/Rig Stretch (each side)
1 min Foam Roll Lats
1 min Thread the Needle (each side)
1 min Bicep Wall Stretch (each side)

Demo Videos

Standing QL Doorway Stretch
Foam Roll Lats
Thread the Needle
Bicep Wall Stretch

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.

Back and Biceps (4 Rounds for time)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality
10 Supported Single Arm DB Row (each side) @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Supported Single Arm DB Row
Straight Arm Lat Pulldown
-----scale this with a band attached to a rig if needed!!!
Single DB Double Head Curl

Want to see some of these movements in action? Check out our .