Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Shoulder prehab: Pressing (No Measure)

3 Rounds of…

30 Reps each arm Light Banded External Rotation (shoulder height/light band)

10 Single Arm Arnold Press with a 3s Negative (Down)

0:30s Table-Top Hold

instagram.com/p/BfQ0IoXnB7W

Push Press (5 sets)

5 Sets

Set 1: 12 Reps @ 70-80% of 1RM

Set 2: 12 Reps @ 70-80% of 1RM

Set 3: 12 Reps @ 70-80% of 1RM

Set 4: 10 Reps @ 70-80% of 1RM

Set 5: 10 Reps @ 70-80% of 1RM –drop 30%– 10 Reps

Seated High Incline Neutral Grip Shoulder Press with DB’s (4 sets)

Shoulder Press On a high 60 degree incline with Neutral Grip DB’s

4 Sets

Set 1: 12 Reps with a 3 second negative

Set 2: 10 Reps with a 3 second negative

Set 3: 10 Reps with a 3 second negative

Set 4: 8 Reps with a 3 second negative

Bent over rear raises (4 sets )

4 Sets

Set 1: 12 Reps

Set 2: 12 Reps

Set 3: 12 Reps

Set 4: 12 Reps

medial delt hell (3 sets of the complex)

Medial Delt Hell: https://www.youtube.com/watch?v=zR0rj1PSsC8
3 Sets of DB Standing Side Raise

(1 sets equals)

10 Top Half Reps

into..

10 Full Reps

into..

10 Bottom Half Reps