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Components

Arms and Core Warm-up

Diamond Push-ups

Body Row on Racked Ba ...

Ring Dips

Barbell Drag Curls

Single Arm Standing T ...

Standing KB Crush Gri ...

Core

Cooldown/Mobility

Arms and Core

Settings

Workout

Mayhem Affiliate Bodybuilding 6/24/2023

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 Core Warm-up (Checkmark)

3 Rounds
15/12 cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12 cal Ski
15 Banded Tricep Extenstions (light band – fast reps)

-into-

3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows

Demo Videos

Banded bicep curls(light band – fast reps)
Banded tricep extensions(light band – fast reps)
Alt Leg V-ups(each side)
Lying Heel Taps(each side)
Cat/Cows

Focus: Move with intention and focus on each movement you are performing

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

Body Row on Racked Barbell (5 sets: 10 reps - RPE 8)

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

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

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Body Row on Racked Barbell

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.

Ring Dips

Barbell Drag Curls (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: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.

Barbell Drag Curls

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side)- RPE 8)

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

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

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.

Single Arm DB French Press

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 7)

*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. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

KB Crush Grip Bicep Curl

Core (Time)

4 Rounds

15 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Hanging Leg Raise
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

Med Ball GHD Sit Up
Strict Hanging Leg Raise
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 Diamond Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight RPE 7
10 Barbell Drag Curls @ moderate weight RPE 7
15 GHD’s with Med Ball
10 Strict Hanging Leg Raise
: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

Scoring: Time

Demo Videos

Diamond Pushups
Body Row on Racked Barbell
Single Arm Standing Tricep DB French Press
Barbell Drag Curls
Med Ball GHD Sit Up
Strict Hanging Leg Raise
Face Up Chinese Plank
Single Arm Dumbbell Overhead Carry

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