Open Gym Strength and Conditioning – Functional bodybuilding

Pre-hab…upper body warmup

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

-30 Second Pull-Up Bar Hang

Strength

Seated Future Method Strict Press (1×8)

5 Sets

Set 1: 15 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 10 Reps

Set 5: 8 Reps
About Futures method: https://www.youtube.com/watch?v=nvKe7fwmGxM&t=6s

Seated Future Method Strict Press: https://www.youtube.com/watch?v=L8LcnBu1OSk

Single arm seated strict press (1×8)

4 Sets

Set 1: 12 Reps each arm with a 3s Negative

Set 2: 10 Reps each arm with a 3s Negative

Set 3: 8 Reps each arm with a 3s Negative

Set 4: MAX Reps @ 70% of 8 rep with No Tempo

Standing db lateral raise drop sets (3 sets)

3 Giant Sets

(1 set equals)

Heavy Standing Laterals (be able to get around 10 reps)

drop 30%

Standing laterals to failure (drop when you cannot hit a good range of motion)

drop 30%

Standing laterals to failure ( stop when you can no longer hit a good range of motion)

Face-Up Banded Reverse Flys (3×30)

Face-Up Banded Reverse Flys: https://www.youtube.com/watch?v=BEV2yeYTqYM