Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

prehab upper (No Measure)

3 Rounds of..

Hinge Row x 10

youtu.be/S3vjG6A28do

Ring push up x 8

youtu.be/qPwK5i0DtJw (to scale walk forwards)

Single Arm Banded Pull Over x 10/arm

youtu.be/G3pV4-mANyE 3 rounds

Barbell Incline Bench Press (2×8)

Set 1: 15 Light Reps

Set 2: 3 Reps with a 5s Negative into 3 Fast Reps, 3 times thru (18 total reps)

Set 3: 5 Top half reps, 5 bottom half reps, into 5 full reps (15 total this set)

Set 4: 10 Full Reps with a 2 second negative down and 2 second concentric (up)

Set 5: 8 Full Reps with a 2 second negative (down) and 2 second concentric (up)

Set 6: 8 Full Reps with with a 2 second negative down and 2 second concentric (up)

youtube.com/watch?v=txboqwlm74g

DB Flat Bench Press/ DB Push Up SUPERSETS (4 sets)

DB Flat Bench: https://www.youtube.com/watch?v=xMx71dVrvs0

Push Ups on DB’s https://www.youtube.com/watch?v=B93ntnegATk
4 sets

12 Reps of DB Flat Bench Press with a 3s Negative

– immediately into –

Max Push Ups on DB’s to failure

Tall Kneeling Double Arm Landmine Press (4×15)

youtube.com/watch?v=DbxQSav6JJ8
4 x 15 Reps with a 3s Negative

Notes: Rest 90 seconds between sets. Set up the landmine at a low angle so it is less vertical and more of a 45 degree press. This is similar to a squeeze press. record loading ON the landmin

tri-set finisher (3×45)

Incline Fly Press: https://www.youtube.com/watch?v=u7qKtYIgsUY

Bench dip: https://www.youtube.com/watch?v=_rh4v0m5RQI

Banded Tricep Extensions: https://www.youtube.com/watch?v=NkUfzeddo6E
3 Sets

15 Tempo DB Incline Fly Press

–directly into–

15 Bench or Bar Dips (use band assistance if needed or sub bench dips)

–directly into–

30 Banded Tricep Extensions (medium/light band)