Open Gym Strength and Conditioning – Bodybuilding

arms and core warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Banded Pushups (5 sets: 10 reps – RPE 7

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

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

Chin-ups (5 sets: 10 reps – RPE 8

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

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

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

Ring Dips (4 sets: 10 reps – RPE 8

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

Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 8

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

4 sets: 10 reps

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

Inverted Skull Crusher (4 sets: 10 reps – RPE 8

*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: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Inverted Skull Crusher

https://youtu.be/12DAbWuABQc

DB Spider Curls (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 light/moderate weight. Stay the same and focus on strict control throughout

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

https://youtu.be/h8yRwErruQI

Core

4 sets:

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

10 V-ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*Rest 2:00 b/t sets