Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

3 Rounds of…

30 Banded Pull-Aparts

youtube.com/watch?v=1lQdu_U4AAI

10 DB Seated Shoulder External Rotation

youtube.com/watch?v=6CqS3W9vfxI

0:30s Pull-Up Bar Hang

Weightlifting

Bench Press to a 3″ rolled towel

Set 1: 25 Reps, Light

Set 2: 3 Reps with 3s Negative into 3 Fast Reps, 3 times thru (18 total reps)

Set 3: 12 Reps with a 3s Negative

Set 4: 8 Reps, As Heavy As Possible

Set 5: 8 Heavy Reps –drop 30%– 10 Moderate Reps –drop 30%– MAX Reps to Failure

Accessory

DB incline press

Dumbell incline bench press
Set 1: 25 Tempo Reps (2s Down, 2s Up)

Set 2: 1 Half Rep from the Bottom into 1 Full Rep, 10 times thru (20 total reps)

Set 3: 15 Reps, As Heavy As Possible

Set 4: 12 Reps, As Heavy As Possible

Set 5: 3 Reps plus a 0:10s Hold at Halfway, 3 times thru (9 total reps + 0:30s Holding)

Set 6: 10 Tempo Reps (5s Down, 5s Up) –drop 30%– into 15 Fast Reps

Chest fly/ DB press superset

1 Rounds

1 DB Chest Fly (into) 1 DB Neutral Close Grip Chest Press

2 DB Chest Fly (into) 2 DB Neutral Close Grip Chest Press

3 DB Chest Fly (into) 3 DB Neutral Close Grip Chest Press

…all the way up to 10 reps
USE LIGHT WEIGHT!

(Guys 15-25lb DBs. Ladies 5-15lb DBs) This gets spicy, so err on the lighter side to make it through all 10 unbroken. Key thing to watch out for is in the fly. We don’t want the arms to rise towards the ears in the fly. Think about keeping the shoulders down away from the ears and opening the chest.

Accessory 2

Banded tricep pushdown/ Skull crusher superset

3 sets

30 banded tricep press downs (Heavy band)

immediately into…

12 DB Skull Crushers on the floor (Medium weight)