Open Gym Strength and Conditioning – Functional bodybuilding

Prehab upper 2 (No Measure)

3 Sets of…

-30 Banded Pull-Aparts

youtube.com/watch?v=1lQdu_U4AAI

-10 DB Seated Shoulder External Rotation

youtube.com/watch?v=6CqS3W9vfxI

-Stability Push Ups on Bands

-10 Reps with a 3s Negatives (Down)

youtube.com/watch?v=6Y76d3pPLlg

Notes: Elevate feet to make push up harder. Go to floor or knees to make it easier. Record band tension.

Strength (upper)

Barbell incline press (1×8)

5 Sets

Set 1: 25 Light Reps

Set 2: 15 Reps Moderate

Set 3: 3 Full Reps + 1 Rep with a 5s Negative, 3 times thru (12 total reps this set )

Set 4: 10 Reps with a 3s Negative drop 30% into 10 more fast reps

Set 5: 8 Heavy Smooth Reps –drop 30%– 10 Reps

Banded db floor press (5 sets )

Banded DB Floor Press: https://www.youtube.com/watch?v=bTwTk5i0Abg
5 Sets

Set 1: 15 Reps with a 2 second negative (Down) and 1 second pause at lockout

Set 2: 12 Reps with a 2 second negative (Down) and 1 second pause at lockout

Set 3: 10 Reps with a 2 second negative (Down) and 1 second pause at lockout

Set 4: 8 Reps with a 2 second negative (Down) and 1 second pause at lockout

Set 5: 8 Reps with a 2 second negative (Down) and 1 second pause at lockout

Weighted bar dips with chains (3 sets of 10)

Weighted Bar Dips with chains: instagram.com/p/Be3FbD2nG0o
3 Sets

10 Reps Weighted Bar Dips with chains

Banded Fly/Tall Kneeling Double Arm Landmine Press Superset (3 sets x 35)

Banded Fly: https://www.youtube.com/watch?v=crQoWglJytM

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

20 Reps Standing Banded Chest Fly’s with a 1 second pause in contraction each rep

— Into —

15 Reps of Tall Kneeling Double Arm Landmine Press with a 3s Negative (down) each rep