Open Gym Strength and Conditioning – Bodybuilding

Upper body posterior

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

Deadlift (5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)

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

Strict Pull-ups (5 sets of 6 reps @ – RPE 8/10 (attempt to go a little heavier than last week)

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

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

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.

Shock method

Shock method (No Measure)

4 Sets:

6 Barbell Bent Over Row – RPE 8

12 Alternating DB Incline Row (total reps) – RPE 7

25 Ring Rows – RPE 5

Log score as weight of Barbell Bent Over Row

Standing Tricep DB French Press (4 sets: 10 reps – RPE 7

*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: In a standing 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. Be sure to keep core engaged and avoid overextension in the low back.

Standing Tricep DB French Press

https://youtu.be/hUwvvLnzxsg