Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Upper Body Anterior (Chest & Bicep) Warm-up (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (5×5)

5 sets: 5 reps

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.

1:1:2 DB Bench (4×10)

4 sets: 10 reps (each side)

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. 1 rep consists of: Single arm bench with left arm (right arm remains extended), single arm bench with right arm (left arm remains extended), and then a double db bench rep with both arms. Lower dumbbells down to the outside of the chest. 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

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 (4×10)

4 sets: 10 reps

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.

21’s (3×21)

Stand upright and grab a barbell with an underhand grip.

Place your hands shoulders-width apart and allow your arms to hang toward the floor.

Tuck your elbows tight to the sides of your body.

Curl upward until you make a 90-degree angle at your elbow.

Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.

Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.

Lower the weight back to the 90-degree elbow position and repeat six more times.

Now, allow your arms to return to full extension.

This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.

Repeat six more curls through this full range of motion to complete a total of 21 curls.
3 sets: 21 reps

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Ensure that you do not sacrifice quality over quantity with this exercise.

standing alternating db hammer curls (4×10)

4 sets: 10 reps (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).