Open Gym Strength and Conditioning – Functional bodybuilding

Chest primer A (No Measure)

2 Rounds:

30 Back Slaps

20 Hi Jack/Jill

10 Inchworm Walk-Outs + Push-Up

1 Round:

25 Left Arm Banded Chest Fly with 1s Pause

25 Right Arm Banded Chest Fly with 1s Pause

3 Rounds:

0:20 Chaturanga Hold

0:20 Rest

1 Round:

20 Reps Empty Barbell Tempo Bench Press (2s Down, 2s Up)

youtu.be/GRYJXg-KQ4w

Strength (upper)

reverse grip bench (1×8)

5 Sets to a Heavy 8 rep

Set 1: 15 Reps light

Set 2: 12 Reps with a 3 second negative

Set 3: 10 Reps with a 3 second negative

Set 4: 8 Reps with a 3 second negative

Set 5: 8 Reps with a 3 second negative

Db bench complex (heaviest load)

5 Sets

Set 1: 25 Light Reps

Set 2: 12 Tempo Reps (3s Down, 3s Up)

Set 3: 20 Heavy Top Half Partial Reps (from half way down to lockout)

Set 4: 12 Heavy Reps –drop 30%– into 10 Reps

Set 5: 1 Moderate Rep (60% of 1RM) with a 10s Negative into 3 Fast Reps, as many rounds as possible to failure (MAX Reps with this complex in 1 Unbroken Set)

DB Fly Press / Barbell Incline Bench Press Superset (3 sets….heaviest load for incline press)

3 Sets

Barbell Incline Bench Press:

5 Half Reps from the bottom

5 Half Reps From the top

5 Full Reps

(15 Total Reps in each set)

NEUTRAL GRIP BAND RESISTED PUSH UPS ON DUMBBELLS (number of reps on max set)

SET 1: 10-15 REPS WITH A 3 SECOND NEGATIVE AND 1 SECOND PAUSE AT LOCKOUT

SET 2: 10-15 REPS WITH A 3 SECOND NEGATIVE AND 1 SECOND PAUSE AT LOCKOUT

SET 3: MAX REPS NO TEMPO TOP FAILURE !!!