Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Strength (upper)

Weighted bench dips/banded press down superset (4 sets)

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

Tricep Press Downs: https://www.youtube.com/watch?v=XA1658j9SSM
Weighted Bench Dips with Feet Elevated

Notes: Stack plates on lap to a challenging load.

Barbell Bicep curls (1×10)

Set 1: 15 Reps

Set 2: 12 Reps with a 3s Negative (Down)

Set 3: 10 Reps With a 3s Negative (Down)

Set 4: 10 Reps Heavy into 10 Reps Moderate into MAX Light Reps to Failure

Barbell skull crusher/db skull crusher superset (4 sets)

Barbell Skull Crushers: https://www.youtube.com/watch?v=xJ9RsPRYbHo

DB Skull Crushers: https://www.youtube.com/watch?v=JkSND6_Dwwk
4 sets

DB Skull Crushers:

youtube.com/watch?v=JkSND6_Dwwk

Preacher curls (4×12)

youtube.com/watch?v=RggzbKoCycI
4 x 12 reps each arm Single Arm DB Preacher Curls with a 3s Negative (Down)

Notes: Rest 90 seconds between sets. Keep the weight light. All 12 reps will be performed on one arm before switching to the other. Use an incline bench or GHD pad if no preacher bench. Record load used.

Chest supported db kickbacks (4×15)

youtube.com/watch?v=BvEio1AxYJU
4 x 15 Reps with a 1s Pause at each Lockout

Notes: Rest 90 seconds between sets. Use an incline bench or stack plates to about 30 degrees. Record load used.

zottsman curl (4 sets)

youtube.com/watch?v=wlP18gJHgvg
Set 1: 15 Reps with a 3s Negative and 1s Pause at Top

Set 2: 12 Reps with a 3s Negative and 1s Pause at Top

Set 3: 10 Reps with a 3s Negative and 1s Pause at Top

Set 4: 5 Tempo Reps (5s Down, 5s Up) into 4 Tempo Reps (4s Down, 4s Up), into 3…2…1…