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 (5×10)

-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
5 sets: 10 reps

*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.

straight arm lat pulldown (4×10)

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Seated straight bar row (4×10)

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

seated cable row (4×10)

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

tricep dips (5×10)

5 sets: 10 reps

Double DB skull crushers (4×10)

4 sets: 10 reps