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
Core and Arms 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
10 Sit Ups
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
L-Sit/Kettlebell Side Bends (Checkmark)
10 sets
:15 L-Sit Hold
-rest 30 secs-
15 Kettlebell Side Bends (each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
L-Sit Hold
Kettlebell Side Bends
Double Dumbbell Overhead Extensions (Weightlifting Variable Reps & Sets)
5 sets
10 Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alt Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
Athletes Notes
Single Arm Dumbbell Overhead Tricep Extension – perform with both arms at the same time
Zottman Curls
Barbell Forearm Flexor Roll Ups (Checkmark)
5 sets
:60 Barbell Weighted Forearm Flexor Roll Ups @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Barbell Forearm Flexor Roll
Core and Arms 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
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.
Mini Pump – Core and Arms (Time)
4 sets
:15 L-Sit Hold
-rest 30 secs-
10 Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10
-rest 1 minute between sets-
4 sets
15 Kettlebell Side Bends (each side) @ RPE 7/10
-rest 30 secs-
20 alt Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
L-Sit Hold
Kettlebell Side Bends
Single Arm Dumbbell Overhead Tricep Extension – perform with both arms at the same time
Zottman Curls