Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (Time)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day (i.e. if you do the 3 functional pumps on Monday, Wednesday, and Friday that is all we recommend you do those days). If you do Mayhem Bodybuilding the other days, avoid the exact same movements if done on the day before or after (i.e. don’t bench press 2 days in a row). The Functional Pumps are enough to get a great bodybuilding effect if done alone 3x/week.
Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
30-24-18-12-6
V-Ups
15-12-9-6-3
Ring or Bar Dips
15-12-9-6-3
Strict Pull Ups
*score is time for this piece
3 sets
20 Cable Tricep Press Downs (or Banded Tricep Press Downs) @ RPE 7/10
12 Dumbbell Spider Curls @ RPE 7-8/10
-rest 2 minutes between sets-
Athletes Notes
V-Ups
Ring Dips
Tricep (Bar) Dips
Strict Pull Ups
Cable Tricep Pushdown
Banded Tricep Pushdown
Dumbbell Spider Curl
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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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
Shoulders 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 Strict Press
20 Banded Curls
:30 sec Plank Shoulder Taps
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Plank Shoulder Taps
Seated Double DB Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. 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).
5 sets
8 Seated Dumbbell Shoulder Press @ RPE 8/10
-rest 1 min b/t sets-
Athletes Notes
Seated Double Dumbbell Shoulder Press
Strict Pull Up (5 Rounds for reps)
5 sets
8-10 Strict Pull Ups (or to RPE 7-8/10)
-rest 1 minute between sets-
*sets must be unbroken and stop 2-3 reps from failure
Athletes Notes
Strict Pull Ups
Superset (4 Rounds for time ↓ shorter is better)
3-4 sets
8-10 Dumbbell Incline Bench Press @ RPE 8/10
10-12 Dumbbell Hammer Curls @ RPE 8/10
20 Dumbbell Front Raise @ RPE 7/10
-rest 2 minutes between sets-
Athletes Notes
Double Dumbbell Incline Bench Press
Dumbbell Hammer Curls – together
Dumbbell Front Raises
Shoulders and Arms Day Cool Down (No Measure)
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)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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 – Shoulders and Arms (Time)
4 sets
8 Seated Dumbbell Shoulder Press @ RPE 8/10
-rest 1 minute between sets-
4 sets
8-10 Strict Pull Ups (or to RPE 7-8/10)
-rest 1 minute between sets-
*sets must be unbroken and stop 2-3 reps from failure
3 sets
6 Strict Press @ RPE 8/10
10 Dumbbell Snow Angel Raise @ RPE 8/10
20 Dumbbell Front Raise @ RPE 7/10
-rest 2 minutes between sets-
*score is total time for the mini pump
Athletes Notes
Seated Double Dumbbell Shoulder Press
Strict Pull Ups
Barbell Strict Press
Dumbbell Snow Angel Raise
Dumbbell Front Raises