Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Prehab: Upper 3 (No Measure)

3 Rounds Through of…

-Reach roll Lift 5 reps each arm

-Single Arm DB High Pull with a 2 second negative 10 reps each arm

-30 Second Bar Hang

instagram.com/p/BfKYsZDA5WB

Strength (upper)

Push Press (2×10)

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 Alternating DB or KB Overhead Press (2×8)

Alternating DB Overhead Press: https://www.instagram.com/p/BX812YIDwC7/
Seated Alternating DB Overhead Press each arm (hold opposite arm in support overhead) with a 3 second negative (down)

Set 1: 12 Reps each arm

Set 2: 10 Reps each arm

Set 3: 8 Reps each arm

Set 4: 8 Reps each arm

alternating front raises (4×10)

Alternating Front Raises: https://www.youtube.com/watch?v=5CP9slRxY0E
4 Sets

Set 1: 10 Reps each arm

Set 2: 10 Reps each arm

Set 3: 10 Reps each arm

Set 4: 10 Reps each arm

Bent Over Rear Raises / Single Arm Side Raise Superset (3×27)

DB Bent Over Rear Delt Raises: https://www.youtube.com/watch?v=b0QSO0Feh7U

Banded Single Arm Side Delt Raise:

https://www.instagram.com/p/CNDTzPXC-i0/?igshid=gp7buwl3k2ox
3 Sets

15 Banded Single Arm Side Delt Raise (light DB)

instagram.com/p/CNDTzPXC-i0/?igshid=gp7buwl3k2ox