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
Ab Roll Outs/Flutter Kicks (Checkmark)
10 sets
10 Ab Roll Outs
-rest 30 secs-
:45 Max Flutter Kicks
-rest 1 minute between sets-
Athletes Notes
AbWheel Rollouts – can also use a loaded barbell to roll out if no abwheel is available
Flutter Kicks
Double Arm Hammer Curls/Dumbbell Close Grip Bench Press (Checkmark)
5 sets
10 Double Arm Hammer Curls @ RPE 7/10 (both arms, same time)
-rest 30 secs-
10 Dumbbell Close Grip Bench Press @ RPE 7/10 (both arms, same time)
-rest 1 minute between sets-
*log weights in notes
Athletes Notes
Double Dumbbell Hammer Curls
Dumbbell Close Grip Bench Press
Dumbbell Wrist Flexion Curls/Dumbbell Wrist Extension Curls (Checkmark)
3 sets
:45 max reps Dumbell Wrist Flexion Curls (both arms, same time) @ RPE 6/10
-rest 20 secs-
:45 max reps Dumbbell Wrist Extension Curls (both arms, same time) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Wrist Flexion Curls
Dumbbell Wrist Extension Curls
Choose a weight you can safely do for 15-20 reps but is challenging for the first set. As the sets progress this weight should becoming progressively harder (finishing around RPE 8-9/10 by the last set). If the weight doesn’t become challenging enough by the end add a set or two on the back end at a higher weight.
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)
5 sets
10 Ab Roll Outs
-rest 30 secs-
:45 Max Flutter Kicks
-rest 1 minute between sets-
4 sets
10 Double Arm Hammer Curls @ RPE 7/10 (both arms, same time)
-rest 30 secs-
10 Dumbbell Close Grip Bench Press @ RPE 7/10 (both arms, same time)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
AbWheel Rollouts – can also use a loaded barbell to roll out if no abwheel is available
Flutter Kicks
Double Dumbbell Hammer Curls
Dumbbell Close Grip Bench Press