Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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)

Tempo incline bench (1×8)

Set 1: 15 Tempo Reps (3s Down, 3s Up)

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

Set 3: 10 Tempo Reps (2s Down, 2s Up)

Set 4: 10 Tempo Reps (2s Down, 2s Up)

Set 5: 8 Heavy Reps –drop 30%– 10 Reps –drop 30%– MAX Reps to Failure (use spotter if available)

DB Bench (4 sets (heaviest db weight))

4 Sets

(1 Set equals)

5 Reps of DB flat bench with a 5 second negative

-into-

Max Reps with no tempo

-into-

Max Iso-hold! Stretch the pecs and resist a hold at the bottom of the chest press! (no more than 15 sec)

NEUTRAL GRIP FLOOR Press/ Press Down Superset (3 sets (total reps on floor press))

3 Sets

15 Tricep rope cable press down or 30 banded press downs

Db skull crushers (3×15)

3 Sets

15 Laying (Floor) DB Skull Crushers