Open Gym Strength and Conditioning – Functional bodybuilding

Still Got the Lightning Dynamic Warm Up (No Measure)

Knee Hugs, 4 Each Leg

Heel to Butt Raise, 4 Each Leg

Forearm to In-step into Hamstring Stretch, 4 each Leg

Lunge With Twist Towards front leg side, 4 Each Leg

High Knees 40 feet

Butt Kicks 40 feet

Side Shuffle Down and Back 40 feet each way

Kareoke Shuffle Down and Back 40 feet each way

A- Skips 40 feet

Power Skips for Height 40 feet

4x 50 Yard Sprint Build 60%, 70, 80 and 90%

Strength (upper)

Standing DB Curls with Static Hold (3 sets)

Set 1: As many time thru the complex till failure

5 Right Arm Curls (hold left arm in full contraction, palms up)

–directly into–

5 Left Arm Curls (hold right arm in full contraction, palms up)

Set 3: As many time thru the complex till failure

3 Right Arm Curls (hold left arm in full contraction, palms up)

–directly into–

3 Left Arm Curls (hold right arm in full contraction, palms up)

Db skull crushers w/ 3 different angles (4×30)

3 Sets of the following Complex

10 DB Skull Crushers with elbows 6” above shoulders

-immediately into-

10 DB Skull Crushers with elbows at shoulder height

-immediately into-

10 DB Skull Crushers with elbows at nipple height

(1 set equals 30 reps
4 Sets of the following Complex

10 DB Skull Crushers with elbows 6” above shoulders

-immediately into-

10 DB Skull Crushers with elbows at shoulder height

-immediately into-

10 DB Skull Crushers with elbows at nipple height

(1 set equals 30 reps)

Barbell Bicep curls (3 sets)

Set 1: 15 Heavy full curls, drop weight 30% into 20 half reps

Set 2: 12 Heavy Full Reps, drop weight 30% into 15 Half Reps

Set 3: 10 Heavy Curls, drop weight 30% into 10 Half reps

Notes: Record best weight for 10 full reps

Bench dips (3 sets)

Sit on side of bench. Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight.

Lower body by bending arms until slight stretch is felt in chest or shoulder, rear end touches floor, or below a 90 degree angle. Raise body and repeat.
3 Sets of…

Notes: Rest 2 Minutes between sets. Get at least 7 more reps after the drop. Scale to bodyweight into band assisted

DB Double Arm Spider Curls (4 sets)

4 Sets

Set 1: 3 Tempo Reps (3s Up, 3s Down) into 5 Fast Reps, 3 times thru (24 total reps)

Set 2: 15 Reps with a 3s Negative

Set 3: 12 Heavy Reps, drop ~30% weight, 10 Reps (22 total reps)

Set 4: 5 Tempo Reps (5s Up, 5s Down), 4 Tempo Reps (4s up, 4s down)…etc…(15 total reps)
Set 1: 3 seconds up and 3 seconds down for 3 reps immediately into 5 fast reps, 3 times thru (24 total reps this set

Set 2: 15 Reps with a 3 second negative (down)

Set 3: 12 Heavy reps, drop the weight by 30% into 10 reps

Set 4: 5 reps with a count of 5 seconds up and 5 seconds down into 4 reps with 4 seconds up and 4 seconds down into 3 reps with 3 seconds up and 3 seconds down into 2 reps with 2 seconds up and 2 seconds down into 1 rep (15 total reps

youtube.com/watch?v=nvufDW-MSQk

Dumbbell Single Arm Overhead Tricep Extension (1×10)

Set 1: 15 Reps

Set 2: 12 Reps

Set 3: 10 Reps