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 (4 sets of 10 reps @ – RPE 5/10 (Deload Week)

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

Strict Pull-ups (4 sets of 10 reps @ – RPE 5/10 (Deload Week)

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

Double DB Incline Row (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: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Double DB Incline Row

https://youtu.be/fIRfUWj_IzQ

Single Arm Lat Pulldown (4 sets: 10 reps (each side) – RPE 7

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

4 sets: 10 reps (each side) – RPE 7

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

Athletes Notes

Single Arm Lat Pulldown

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.

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

Double DB Skull Crushers (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: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Double DB Skull Crushers

https://youtu.be/_wwR9IPFQJk