Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Back primer B (No Measure)

20 Reps each side Beast Shoot Throughs

2 Rounds:

30 Bent Over SeeSaw DB Rows (light weight)

0:30 Rest

2 Rounds:

100ft. Bottoms Up KB Walk Left

100ft. Bottoms Up KB Walk Right

0:30 Rest

1 Round:

50 Banded Straight Arm Lat Press Downs (slightly wider than shoulder width)

youtu.be/q1RvnefsMZY

Single Arm Row with Band Resistance Pulling Forward (3 x 12 Reps each arm )

youtube.com/watch?v=V8MRd754LxY

Weighted Pull-ups (4 sets)

4 Sets

Notes:

Shoulder width grip or narrower, palms up. Make sure band tension allows for smooth reps but is still challenging. Scale to bodyweight or band assisted if needed.

Rack pulls against heavy banded tension (1×8)

Rack Pulls (Patella Height)

Notes:

Increase weight each set. Use straight weight if no bands. Record best load in 5 sets. Here’s how to setup bands if you don’t have a rack: https://www.youtube.com/watch?v=MyvkXoi75mE

Single arm bent over rows (1×10)

4 Sets

Set 1: 12 Heavy Reps with a 3 second negative (down)

Set 2: 10 Heavy Reps with a 3 second negative (down)

Set 3: 10 Heavy Reps with a 3 second negative (down)

Set 4: DEATH SET…10 Reps + 10s Top Hold — 9 Reps + 9s Top Hold — 8 Reps + 8s Top Hold — etc…all the way down to 1

(55 total reps plus 55 seconds of holding THIS SET, so use a light weight)

Lat annihilation (2 sets)

2 Sets

12 Wide Grip Barbell Pull-Ups with Feet elevated with a 2 second negative (down)

– into –

Max Wide Grip Barbell Pull-Ups with Feet on the Floor smooth and fast

– into –

Max Heavy Banded Dante Rows (Get at least 15) (Sub cable machine with tricep rope at eye height, moderate load)