Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Upper body pull warmup (No Measure)

50/35 cal Row

-into-

6 min AMRAP

10 ring rows

5 iron cross (each side)

5 seal pose/down dog pose transitions

10 seated single arm banded rows

Strict pull-ups (9×5)

-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
9 sets: 5 reps

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Banded lat pull-downs (4×12)

4 sets: 12 reps

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip and slightly wider than shoulder width grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

reverse grip lat pulldown (3×10-12)

3 sets: 10-12 reps

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an underhand / shoulder width or narrower grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING

seated cable row (4×12)

4 sets: 12 reps

Focus: On a seated cable machine, position body so that legs are extended but not locked out. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

single arm db row (4×10-12)

Workout Definition

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdome

Barbell Bicep curls (4×12-15)

4 sets: 12-15 reps

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom.

standing alternating db hammer curls (4×12-15)

4 sets: 12-15 reps (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).