Open Gym Strength and Conditioning – Functional bodybuilding
upper body pull
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 (7×6)
-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
7 sets: 6 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Athletes Notes
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.
reverse grip lat pulldown (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
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 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
Single arm lat pulldown (banded) (4×10)
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional lat pulludown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hands. If you do not have access to a lat pulldown machine, attach a single band to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Single Arm Lat Pulldown
seated cable row (4×10)
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: On a seated cable machine, position body so that legs are extended but not locked out. Attach a single hand and keep torso balanced during the pull. 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 arm to extension, allow the back/lat 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 single band to a rig. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Seated Single Arm Cable Row
DB spider curls (superset) (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
DB Spider Curls
incline db hammer curls (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
Incline Dumbbell Hammer Curl
Add Comment