Open Gym Strength and Conditioning – 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 (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week)

*Rest 2:00-2:30 b/t sets)

Barbell incline press (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Hex Press (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Athletes Notes

Hex Press

Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.

Lying DB Pullover on Bench (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

*Rest 1:00-1:30 b/t sets

Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

Lying DB Pullover on Bench

https://youtu.be/uPUu5rct8gE

Alternating Incline DB Curls (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

Alternating Incline DB Curls: https://www.youtube.com/watch?v=t-gztaNpemg

Seated Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Seated Alternating DB Curl

https://youtu.be/ar3DtSzT1lg