Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Upper body general (No Measure)
20 seconds of work…10 seconds of rest
Shoulder taps
sit-ups
mountain climbers
toe touch jumping jacks
windmills
arm circles (forward)
arm circles (backwards)
elbow to hand plank walks
alt single leg v-ups
inch-worms (in place)
back slaps (alt arms each slap)
push-ups
Bench Press (6×8)
6 sets: 8 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Athletes Notes
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Double DB bench press (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB incline bench press (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Incline bench db chest fly (4×15)
4 sets: 15 reps
*Build to a light/moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Lying on an incline bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.
Incline Bench DB Chest Fly
tricep dips (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
Seated db French press (4×10)
4 sets: 10 reps
Athletes Notes
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Seated Tricep DB French Press
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