Open Gym Strength and Conditioning – Functional bodybuilding

General Flow

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Standing DB Curls with Static Hold (4×24)

4 Sets

Movement demo:

Standing DB Curls with Static Hold: https://www.youtube.com/watch?v=3dYjxqAr-mk

Dips (4 sets )

Set 1: 15 Reps Band Assisted

Set 2: 12 Reps Bodyweight

Set 3: 10 Weighted Dips

Set 4: 10 Weighted Dips into MAX Reps Bodyweight

Notes: Rest 90 seconds between sets. Record best weighted dip. Sub bodyweight into assisted if weighted dips are too difficult currently. Use bands to make sure you hit the rep counts. Record load or band tension.

Preacher curls (4 sets)

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps

Set 4: 10 Reps

Notes: Rest 90 seconds between sets. Move smooth and still thru the body. Record best load. Can us an EZ Curl Bar / Barbell on GHD / Preacher Curl Machine.

Sub spider curls:

Seated Overhead Tricep Extensions/ Close Grip Push up Superset (record total number of reps)

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)

MAX Reps Close Grip Push-Ups with a tempo of 2 seconds up and 2 seconds down

Metcon (Weight)

Bicep burnout

3 Rounds of the following Bi-Set finisher

-20 Top Half Reps of Spider Curls from half way up the full contraction

into

-20 Standing Double Arm DB Mid Range Bicep Curls, Palms Up, From Just Short of bottom to just short of top full contraction

into…

-20 Seated DB Double arm incline curls full range stretch and contraction ending with a 30 second hold in the full stretch at the bottom’

Notes: Rest 2 Minutes. Keep the weight light. First 2 exercises are partial range of motion. Last is extra stretch, use a gentle incline seated on an adjustable bench or lean back against a wall. Record Incline curl weight

Tricep pushdowns (banded) (3×50)

(Blood Flow/ Pump)

Notes: Rest 1 Minute between sets. Record band tension. Try to get all 50 unbroken.