Open Gym Strength and Conditioning – Functional bodybuilding

arms and core warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Deficit push-ups (5×10)

5 sets: 10 reps

Body Row on Racked Barbell (5×10)

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a straight line with the body from the heel to the shoulder. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping”. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.
5 sets: 10 reps

seated db tricep French press (4×10)

4 sets: 10 reps

DB spider curls (superset) (4×10)

4 set: 10 reps

single arm db kickback (4×10)

4 sets: 10 reps

incline db hammer curls (4×10)

4 sets: 10 reps (each side)