Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
Upper Pull and Shoulders Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
20 Banded Strict Press
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Band Asssisted Strict Pull Ups
10 sets
10 Band Assisted Strict Pull Ups (just enough band assist to stay unbroken) @ RPE 5/10
-rest 1 minute between sets-
*scale reps as needed for whatever bands you have access to
**if no band – scale reps as needed performing regular strict pull ups
Athletes Notes
Banded Strict Pull Ups
Standing Alternating DB Shoulder Press (Weightlifting Variable Reps & Sets)
*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).
Standing Alternating DB Shoulder Press
Standing Alternate Dumbbell Shoulder Press
5 sets
10 Alternating Single Arm Dumbbell Shoulder Press (each side) @ RPE 6/10
-rest 1 minute b/t sets-
Athletes Notes
Dumbbell Single Arm Strict Press
Barbell Drag Curls + Inverted Skull Crushers (3 Rounds for weight)
3 sets
20 Barbell Drag Curls @ RPE 6/10
10 Inverted Skull Crushers @ RPE 6/10
-rest 2 minutes b/t sets-
*score barbell drag curl weight
Athletes Notes
Barbell Drag Curls
Inverted Skull Crushers
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. These are very similar to “Mini Pumps” in the past. Now they will vary a more with reps, sets, rest time, etc.
For this week, we are including our Functional Pumps on Saturdays. We may add more days like that in the future!
Mini Pump – Upper Pull & Shoulders (Checkmark)
3 sets
10 Band Assisted Strict Pull Ups (just enough band to stay unbroken)
10 Alternating Single Arm Dumbbell Shoulder Press (each side) @ RPE 6/10
– rest 2 minutes b/t sets-
-rest as needed-
3 sets
20 Barbell Drag Curls @ RPE 6/10
10 Inverted Skull Crushers @ RPE 6/10
-rest 2 minutes between sets-
*score weights used in notes
Athletes Notes
Banded Strict Pull Ups
Dumbbell Single Arm Strict Press
Barbell Drag Curls
Inverted Skull Crushers
Upper Pull and Shoulders Day Cool Down (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min bicep wall stretch (each side)
1 min thread the needle (each side)
1 min banded overhead shoulder distraction (each side)
Athletes Notes
Standing QL Doorway Stretch
Foam Roll Lats
Bicep Wall Stretch
Thread the Needle
Banded Shoulder Distraction