Open Gym Strength and Conditioning – Functional bodybuilding

Warm-Up

Shoulder prehab: Pressing (No Measure)

3 Rounds of…

30 Reps each arm Light Banded External Rotation (shoulder height/light band)

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

0:30s Table-Top Hold

instagram.com/p/BfQ0IoXnB7W

Strength (upper)

Metcon (Weight)

Floor Press

Set 1: 12 Reps with a 2-second negative (down)

Set 2: 10 Reps with a 2 second negative (down)

Set 3: 8 Reps with a 2-second negative (down)

Set 4: 6 Reps with a 2-second negative (down)

Set 5: Max reps at 80% of your 6 Rep Max

Db bench complex (4 sets x 30)

4 Sets

(1 Set equals)

10 Reps of DB Bench at a high incline angle (45 Degrees)

into

10 Reps of DB Bench at a medium incline angle (30 degrees)

into

10 Reps of flat DB Bench

kneeling double arm landmine press (4 sets x 12)

4 Sets

Kneeling Double Arm Landmine Press: https://www.youtube.com/watch?v=DbxQSav6JJ8

DB Incline Fly/Weighted Bar Dip Superset (3×32)

3 Sets

Chest fly: https://www.youtube.com/watch?v=Z6PzOrcla7Q

Weighted dips: https://www.youtube.com/watch?v=rgrDdCBcF0A