Open Gym Strength and Conditioning – Bodybuilding

Arms and shoulder warmup (No Measure)

3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (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

Shoulder Press (4 sets: 10 Reps – RPE 8

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

Ring Dips (4 sets: 10 reps – RPE 8

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

Seated Arnold Press (4 sets: 10 reps – RPE 8

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

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

*Build to a moderate weight; stay the same or build across

Plate Front Raise (4 sets: 10 reps – RPE 8

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

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

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.

Plate Front Raise

https://youtu.be/XacHxjD7am8

Standing Alternating DB Curl + Single DB Double Head Curl (4 sets: 10 reps – RPE 8

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

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

Focus: grasp a moderate weight dumbbell in each hand. 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. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

Single Arm Standing Tricep DB French Press (4 sets: 10 reps (each side) – RPE 8

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

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

*Build to a moderate weight, stay the same or build across sets

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.

Single Arm Standing Tricep DB French Press

https://youtu.be/tImwYKWm3Cg