Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Back primer A (No Measure)
2:00 of Spider Crawling
2 Rounds:
25 Left Arm Seated Banded Pull Downs
25 Right Arm Seated Banded Pull Downs
3 Rounds:
0:10 Pull-Up Hold at Top
0:20 Rest
1 Round:
15 Left Arm Tempo Bent Over DB Rows (2s Up, 2s Down)
15 Right Arm Tempo Bent Over DB Rows (2s Up, 2s Down)
youtu.be/RgKXoBz3LpA
Strength (upper)
Pull-up overload (4 sets)
Pull-Up: https://www.youtube.com/watch?v=b-wRRatw6DY
4 Sets
3 Reps of Weighted Pull Up Negatives with a 5s Negative (Down) @ 50% of 1RM Weighted Pull-Up
— Into —
MAX Reps Unweighted or Band-Assisted Strict Pull-Ups
Deadlift (5 sets)
5 Sets
Set 1: 15 reps light
Set 2: 12 reps
Set 3: 10 reps
Set 4: 8 Reps
Set 5: 8 Reps
(All Reps to be done with a 2 second negative down)
Low Row (4 sets)
Barbell Bent Over Row:https://www.youtube.com/watch?v=Xglwz5hwRYs
Chest-Supported DB See Saw Rowhttps://www.youtube.com/watch?v=sJgjqJ4Xtyo
4 Sets
Set 1:
12 Bent Over Barbell Rows (Heavy)
–immediately into–
12 Chest-Supported DB See Saw Rows Each Arm
Set 2:
10 Bent Over Barbell Rows (Heavy)
–immediately into–
10 Chest-Supported DB See Saw Rows Each Arm
Set 3:
10 Bent Over Barbell Rows (Heavy)
–immediately into–
10 Chest-Supported DB See Saw Rows Each Arm
Set 4:
8 Bent Over Barbell Rows (Heavy)
–immediately into–
8 Chest-Supported DB See Saw Rows Each Arm
Single Arm Cobra Pulls / KB Pull Over Superset (4 sets)
Single Arm Cobra Pulls: https://www.youtube.com/watch?v=tskCganD_Ew
KB Pull Overs: https://www.youtube.com/watch?v=hwOTKKPqDdE
4 Sets
15 Banded Single Arm Cobra Pulls Each arm with a 1 second pause in full contraction
(sub Cable Machine or hammer strength SA pulldown if available)
–Immediately into–
20 KB Pull Overs
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