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

Strict Pull-ups (4 sets: 10 Reps – RPE 8

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

Supported Single Arm DB Tempo Row (4 sets: 10 Reps (each side) – RPE 8

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

**Tempo: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase))

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

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen.

Supported Single Arm DB Row
https://youtu.be/QBjaGx8mS1o

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

DB Spider Curls (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 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

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

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