Open Gym Strength and Conditioning – Bodybuilding

Arms and Core Warm-up

Workout Definition

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Diamond Pushups (No Measure)

Workout Definition

5 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets
Athletes Notes

Diamond Pushups

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Chin-ups (No Measure)

Workout Definition

5 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets
Athletes Notes

Chin Ups

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

Ring Dips (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets
Athletes Notes

Ring Dipss

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.

DB Spider Curls (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets
Athletes Notes

DB Spider Curls

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

Single Arm Standing Tricep DB French Press (No Measure)

Workout Definition

4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets
Athletes Notes

Single Arm Standing Tricep DB French Press

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.

Seated Alternating DB Curl (No Measure)

Workout Definition

4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets
Athletes Notes

Seated Alternating DB Curl

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Core Work: (No Measure)

Workout Definition

4 sets:

15 Stick Sit Ups

30 Flutter Kicks (each side)

30 Heel taps (each side)

30 yd Isolateral DB Farmers Carry

(left)

30 yd Isolateral DB Farmers Carry

(right)

*Rest 2:00 b/t sets
Athletes Notes

Stick Sit Ups

Flutter Kicks

Heel Taps

Isolateral DB Farmers Carry