Open Gym Strength and Conditioning – Functional bodybuilding

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 curl with static hold

4 Sets

(1 set equals)

8 Right Arm Curls (hold opposite arm in full contraction, palms up)

–directly into–

8 Left Arm Curls (hold opposite arm in full contraction, palms up)

–directly into–

8 Double Arm Curls (palms up)

Db skull crushers w/ 3 different angles (3×30)

3 Sets of the following Complex

10 DB Skull Crushers with elbows 6” above shoulders

-immediately into-

10 DB Skull Crushers with elbows at shoulder height

-immediately into-

10 DB Skull Crushers with elbows at nipple height

(1 set equals 30 reps

alternating db hammer curl /reverse barbell curl superset

Set 1:

12 Reps each arm (24 total)

–directly into–

20 Barbell Reverse Curls (light and fast)

Set 2:

12 Reps each arm (24 total)

–directly into–

20 Barbell Reverse Curls (light and fast)

Set 3:

10 Reps each arm (20 total)

–directly into–

20 Barbell Reverse Curls (light and fast)

Bench dips (4 sets)

Sit on side of bench. Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight.

Lower body by bending arms until slight stretch is felt in chest or shoulder, rear end touches floor, or below a 90 degree angle. Raise body and repeat.
4 Sets

Set 1: 20 Rep @ Bodyweight

Set 2: 12 Reps with Plates on Lap

Set 3: 10 Reps with Plates on Lap

Set 4: 10 Heavy Reps –drop 30%– 10 Reps –drop 30%– MAX Reps to Failure