Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Back primer A (No Measure)

2:00 of Spider Crawling

2 Rounds:

25 Left Arm Seated Banded Pull Downs

25 Right Arm Seated Banded Pull Downs

3 Rounds:

0:10 Pull-Up Hold at Top

0:20 Rest

1 Round:

15 Left Arm Tempo Bent Over DB Rows (2s Up, 2s Down)

15 Right Arm Tempo Bent Over DB Rows (2s Up, 2s Down)

youtu.be/RgKXoBz3LpA

Wide grip pull-ups (5 sets)

Set 1: 20 Reps with Band Assistance

Set 2: 10 Reps Bodyweight

Set 3: 8 Reps Weighted

Set 4: 8 Reps Weighted

Set 5: 5 Reps Weighted into 5 Reps Bodyweight into MAX Reps Banded Assisted to Failure

Rack Pulls/ Wide Grip Pull Up Superset (4 sets)

4 sets of the following superset…

Note the height of the bar knee height or above. Use blocks or stack plates if no rack. Keep technique tight. Stop when technique breaks. Use band assistance on the pull up if needed to hold tempo

Rack Pulls (Patella Height) (2×8)

Set 1: 15 Reps

Set 2 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5 8 Reps

Notes: Set the bar up just below the knee at patella height. Use blocks or stack plates if no rack. Keep technique tight. Stop when technique breaks.Note best load for 8.

Meadows Row / DB Pull Over Superset (4×32)

4 Sets

12 Reps each arm Meadows Row

–immediately into–

20 Dumbbell Pull Overs

Dumbbell “Lower Lats” (3 sets )

3 sets:

-5 Heavy Double Arm Dumbbell Romanian Deadlift into 5 Bent over rows into…

4 and 4, 3 and 3, 2 and 2, 1 and 1. (One set is 30 Total Reps) SUB UNDERHAND GRIP BARBELL IF NO HEAVY DB’S

Notes: Rest 2 Minutes between sets. Get heavy and make this hurt. Use straps if you have them.