Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Shoulder prehab (No Measure)

3 Rounds of…

30 Reps each arm 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)

Shoulder Press (record heavy set of 6)

4 Sets

Set 1: 10 Reps with a 2s Negative (Down)

Set 2: 8 Reps with a 2s Negative (Down)

Set 3: 6 Reps with a 2s Negative (Down)

Standing shoulder press top sets to failure (3 sets for reps)

3 Sets

Set 1: Max reps 135/95lbs

Set 2: Max reps 95/75lbs

Set 3: Max reps 75/55lbs

Single arm seated strict press (set of 8)

4 Sets

Set 1: 12 Reps each arm with a 3s Negative

Set 2: 10 Reps each arm with a 3s Negative

Set 3: 8 Reps each arm with a 3s Negative

Set 4: MAX Reps @ 70% of 8 rep with No Tempo

Shoulder triangle burner (3 sets x 36)

4 Sets

DB High Pulls: https://www.youtube.com/watch?v=Vww1DOvjazk

DB Bent Over Reverse Fly: https://www.youtube.com/watch?v=Q5AVqYaoLEc

Standing Side Lateral Raises: https://www.youtube.com/watch?v=WiH3UMz_qtE