Open Gym Strength and Conditioning – Bodybuilding

Back and bicep warmup (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

Drop sets: strict pull-ups

2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

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

Seated Neutral Grip Cable Row (4 sets: 10 Reps – RPE 8

*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 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: 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

Alternating Incline DB Curls (4 sets: 10 reps – RPE 8

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

Alternating Incline DB Curls: https://www.youtube.com/watch?v=t-gztaNpemg

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