Open Gym Strength and Conditioning – Functional bodybuilding

Back primer c

Warm-up (No Measure)

20 Bent Over Up/Out/In

2 Rounds

8 Archer Ring Row Left

8 Archer Ring Row Right

2 Rounds

0:30s Banded Press Down Hold (slightly bent elbow, lats on)

20 Light DB Rows (2s Down, 2s Up, light weight)

youtu.be/dh0eXub-8rI

Strength (upper)

Strict pull-ups (5 sets)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension
Wide Grip Pull-Ups

Set 1: 20 Reps with Band Assistance (Blood Flow)

Set 2: 10 Reps Bodyweight

Set 3: 8 Reps Weighted

Set 4: 8 Reps Weighted

Set 5: 5 Reps Weighted into 5 Reps Bodyweight into MAX Reps Banded Assisted to Failure

Accessory

Barbell Romanian Deadlift / Bent Over Row Complex (5×10)

5 Sets

10 Reps of the following complex:

1 Romanian Deadlift into 1 Bent Over Row (1 RDL + 1 Row = 1 Rep)

Meadows Row / DB Pull Over Superset (4×12/20)

4 Sets

12 Reps each arm Meadows Row

–immediately into–

20 Dumbbell Pull Overs

Chest Supported Row “Cash Out Sets” (2×30)

2 sets

30 Moderately heavy Reps of DB/KB Chest Supported Rows

(use an incline bench angle, face down)