Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

3 Rounds of..

Hinge Row x 10

youtu.be/S3vjG6A28do

Ring push up x 8

youtu.be/qPwK5i0DtJw (to scale walk forwards)

Single Arm Banded Pull Over x 10/arm

youtu.be/G3pV4-mANyE 3 rounds

Db double arm spider curls

Metcon (Weight)

Set 1: 3 Tempo Reps (3s Up, 3s Down) into 5 Fast Reps, 3 times thru (24 total reps)

Set 2: 15 Reps with a 3s Negative (Down)

Set 3: 12 Heavy Reps, drop ~30% weight, 10 Reps (22 total reps)

Set 4: 5 Tempo Reps (5s Up, 5s Down), 4 Tempo Reps (4s up, 4s down)…etc…(15 total reps)

Barbell close grip bench press (4 sets)

4 Sets

Set 1: 15 Reps at a Healthy Pace (Blood Flow)

Set 2: 12 Reps with a 3s Negative (Down)

Set 3: 10 Reps with a 3s Negative (Down)

Set 4: 10 Reps with a 3s Negative (Down), drop 30%, 10 more Fast Reps (20 total reps)

hammer curls (4 sets)

4 Sets

Set 1: 15 Reps each arm

Set 2: 12 Reps each arm

Set 3: 10 Reps each Arm

Set 4: 10 Reps each arm

Seated overhead tricep extensions (3 sets)

3 Sets

Set 1: 10 Reps with a 3s Negative (Down)

Set 2: 10 Reps with a 3s Negative (Down)

Set 3: 15 Reps with a 3s Negative (Down)

DB waiter curls (4×12)

4 Sets

12 Reps with a 1 sec pause at the top

Chest supported db kickbacks (3 sets x 15)

3 Sets

https://www.instagram.com/p/B8SPuQ1l5Em/?igshid=18nck0kbau6z8