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

Bench Press (5 sets x 8)

5 Sets

8 reps of Barbell Flat Bench Press with a 3 second negative (down)

immediately into…

:30 seconds Chest Iso-hold contraction (As hard as possible)

DB Incline Bench Press With Added Band Resistance (Upper Chest metabolic stress) (5×15)

DB Incline Bench Press With Added Band Resistance: https://www.youtube.com/watch?v=B6dY8vOFln0
5 Sets

15 Reps DB Incline Bench Press With Added Band Resistance

DB Incline Fly/Weighted Bar Dip Superset (4 sets x 32)

4 Sets

12 Weighted Bar Dips

Incline Bench Banded Overhead Tricep Extensions (100 reps for time)

Incline Bench Banded Overhead Tricep Extensions: https://www.youtube.com/watch?v=UOkEXvLPEvE
You can use an EZ bar and band like in the video or just 2 bands with one per arm. Prop bench on plates or boxes to about 30 degrees if no incline bench. Try to crank these out in large sets.