Open Gym Strength and Conditioning – Bodybuilding

Back and bicep warmup (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 (Drop Sets: (week 2 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps
)

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig will be used for drop sets and is encouraged to be used from the beginning if strict reps are not possible. If banding the first set, band should be set at a height that allows for desired number of reps. Make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Athlete will perform 10 reps at bodyweight (no assistance) and then immediately add a band to the rig and perform 10 more reps. Athlete will then move feet wider on band (more assistance) or add an additional band and perform a final set of 10. Ex: 10 (bodyweight) + 10 (green band) + 10 (black band). *ALWAY INSPECT BANDS FOR POTENTIAL SIGNS OF TEARING OR WEAR AND REPLACE AS NEEDED*

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

Bent Over Barbell Row (4 sets: 10 Reps – RPE 8

*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: 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.

Bent Over Barbell Row

https://youtu.be/TJiouaKew_k

Reverse Grip Lat Pulldown (4 sets: 10 reps – RPE 8

*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: 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.

Reverse Grip Lat Pulldown

https://youtu.be/zLKwAYUmGMc

DB Preacher Curl (4 sets: 10 reps – RPE 8

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

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.

DB Preacher Curl

https://youtu.be/R4s8obKxrro

Ring Curls (4 sets: 10 reps – RPE 8

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

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

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.