Open Gym Strength and Conditioning – Bodybuilding

Arms and Core Warm-up

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

Athletes Notes

Focus: Move with intention and focus on each movement you are performing

Banded bicep curls (light band – fast reps)

Banded tricep extensions (light band – fast reps)

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Deficit Pushups (No Measure)

Workout Definition

5 sets: 10 reps – RPE 7

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

Deficit Pushups

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

Body Row on Racked Barbell (No Measure)

Workout Definition

5 sets: 10 reps – RPE 8

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

Body Row on Racked Barbell

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Body Row on Racked Barbell (No Measure)

Workout Definition

5 sets: 10 reps – RPE 8

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

Body Row on Racked Barbell

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Tricep Dips (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

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

Tricep Dips

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). 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 bars or one foot can be placed on the floor to assist.

Standing Alternating DB Hammer Curl (No Measure)

Workout Definition

4 sets: 10 reps (each side) – RPE 8

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

Standing Alternating DB Hammer Curl

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).

Close

Seated Tricep DB French Press (No Measure)

Workout Definition

4 sets: 10 reps – RPE 8

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

Seated Tricep DB French Press

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.

Standing KB Crush Grip Bicep Curl (No Measure)

Workout Definition

4 sets: 10 reps – RPE 7

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

Standing KB Crush Grip Bicep Curl

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Core Work: (No Measure)

Workout Definition

4 sets:

10 GHD to parallel (2 sec hold at full extension)

15 Pulse Ups

10 Kettlebell Side Bend (each side)

15 KB Front Rack Marches (each side)

30 yd Double Overhead KB Carry

*Rest 2:00 b/t sets