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Arms and Shoulders Wa ...

Shoulder Press

Diamond Push-ups

Double DB Z-Press

DB Snow Angel Raise

Crossover Symmetry Ir ...

Incline Dumbbell Hamm ...

Bent Over Banded Tric ...

Cooldown/Mobility

Arms and Shoulders

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Workout

Mayhem Affiliate Bodybuilding 7/21/2023

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.

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

Demo Videos

Banded Bicep Curls
Banded Tricep Extension
PVC Pass through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions

Shoulder Press (4 sets: 10 reps @ – RPE 6-7)

*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.

Barbell Strict Press

Diamond Push-ups (4 sets: 10 reps - RPE 8)

*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

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

DB Snow Angel Raise (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 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).

DB Snow Angel Raise

Crossover Symmetry Iron Scap Protocol (1 time through)

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.

Iron Scap Protocol

Incline Dumbbell Hammer 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: 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

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

Bent Over Banded Tricep Exten

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)

Demo Videos

Banded Overhead Shoulder Distraction
Thread the needle
Bicep Stretch on the Wall
Tricep Smash

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 Shoulders (Time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Barbell Strict Press
DB Snow Angel Raise
Incline Dumbbell Hammer Curls
Bent Over Banded Tricep Extension

Better Power Transfer through your First Push

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