Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

3 Rounds of…

30 Reps each arm Banded External Rotation (at shoulder height)

10 Single Arm Arnold Press with a 3s Negative (Down)

0:30s Table-Top Hold

instagram.com/p/BfQ0IoXnB7W

Strength (upper)

Push Press (1×10)

5 Sets

Set 1: 12 Reps @ 70-80% of 1RM

Set 2: 12 Reps @ 70-80% of 1RM

Set 3: 12 Reps @ 70-80% of 1RM

Set 4: 10 Reps @ 70-80% of 1RM

Set 5: 10 Reps @ 70-80% of 1RM –drop 30%– 10 Reps

Accessory

Seated Alternating DB Overhead Press

3 Sets

10 Seated Alternating DB Overhead Press each arm (hold opposite arm in support overhead)

Bent over rear delt raise

4 Sets

Set 1: 12 Reps

Set 2: 12 Reps

Set 3: 12 Reps

Set 4: 12 Reps

Accessory 2

Shoulder pump

150 Banded Pull Aparts

150 Banded Face Pulls