Open Gym Strength and Conditioning – Bodybuilding

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 (7 sets of 2 reps @ – RPE 9/10

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

Strict Pull-ups (7 sets of 2 reps @ – RPE 9/10

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

Seated Neutral Grip Cable Row (4 sets: 10 reps – RPE 7

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

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

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.

Seated Neutral Grip Cable Row
https://youtu.be/xIageS-fRdE

Lat Pulldowns (4 sets: 10 reps – RPE 7

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

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

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

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, 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.

Lat Pulldowns

https://youtu.be/Z_3xHwuO8Tk

Standing 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

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

Focus: In a standing 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. Be sure to keep core engaged and avoid overextension in the low back.

Standing Tricep DB French Press

https://youtu.be/hUwvvLnzxsg

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 7

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

4 sets: 10 reps (each side)

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