Open Gym Strength and Conditioning – Bodybuilding

Upper body posterior

Upper Body Posterior (Back & Triceps) (No Measure)

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Deadlift

6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

*Rest 2:00-2:30 b/t sets

Athletes Notes

Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Strict Pull-ups

6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

*Rest 1:00-1:30 b/t sets

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. Rest 90 sec b/w sets

Shock method

4 Sets:

6 DB Bent Over Row – RPE 8

12 Underhand Barbell Row – RPE 7

25 Ring Rows – RPE 6

-Rest 2:00-3:00 b/t sets-

*Log score as weight on DB for Bent Over Row

Seated Tricep DB French Press (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets
)

*Rest 1:00-1:30 b/t sets

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.

Seated Tricep DB French Press

https://youtu.be/tpAWX6mmyOE