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

Strength (upper)

Wide grip pull-ups (1xME)

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

Notes: Rest 90 seconds between sets. Scale to just bodyweight or band assisted if no weighted pull-ups. Wide Grip Pull-Ups are with an angle approximately 45 degrees away from the body.

Block Pull Deadlift (off 3″ of mats, 3” plates or 3″ blocks (1×6)

youtube.com/watch?v=-4qRntuXBSc
BLOCK PULL Deadlift (All Reps to be done with a 2 second negative down)

Set 1: 15 reps light

Set 2: 12 reps

Set 3: 10 reps

Set 4: 8 Reps (Start each rep from a dead stop, not touch and go)

Set 5: 6 Reps (Start each rep from a dead stop, not touch and go)

Notes: Rest 2 Minutes between sets. Keep technique tight and follow the tempo. It is about quality time under tension. Increase weight each set. Record best load. BLOCK PULL IS WITH THE BAR ELEVATED 3”)

Low Row (1×8)

Barbell Bent Over Row:https://www.youtube.com/watch?v=Xglwz5hwRYs

Chest-Supported DB See Saw Rowhttps://www.youtube.com/watch?v=sJgjqJ4Xtyo
4 Sets

Set 4:

8 Bent Over Barbell Rows (Heavy)

–immediately into–

8 Chest-Supported DB See Saw Rows Each Arm

Single Arm Cobra Pulls / KB Pull Over Superset (3×35)

Single Arm Cobra Pulls: https://www.youtube.com/watch?v=tskCganD_Ew

KB Pull Overs: https://www.youtube.com/watch?v=hwOTKKPqDdE
3 Sets

20 KB Pull Overs