Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Upper Body Posterior (Back & Triceps) (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 (5×6)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension
5 sets: 6 reps

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Bent Over Row (4×10)

4 sets: 10 reps

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

reverse grip lat pulldown (4×10)

4 sets: 10 reps

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an underhand 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.

double db incline row (4×10)

4 sets: 10 reps

Focus: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Double DB skull crushers (4×10)

4 sets: 10 reps

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

seated db tricep French press (4×10)

4 sets: 10 reps

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.