Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Chest primer C (No Measure)

30 Banded Pull Aparts (chest level)

30 Banded Pull Aparts (underhand, 45°)

30 Banded Pull Aparts (vertical, behind the neck)

2 Rounds

15 DB Tricep Kickbacks Left

15 DB Tricep Kickbacks Right

2 Rounds

0:20s Shocker Squeeze Hold

15 Incline Bench Press

15 Tempo DB Chest Flys (3s Down, 3s Up, light weight)

youtu.be/CrM7ovTwd1k

Strength (upper)

reverse grip bench (5 sets)

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 (5 sets)

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)

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 (3 sets)

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 !!!