Open Gym Strength and Conditioning – Functional bodybuilding

Shoulder primer C

Shoulder primer c (No Measure)

30 Alternating Prisoner Swims

30 Face Down Shoulder Swims

15 Dive Bomber Push-Ups

3 Rounds

0:30s Child’s Pose (thumbs up)

30 Alternating Shoulder Taps

15 Banded High Pulls

30 Alternating KB Halos (light)

youtu.be/v59wRnyH9Q0

Seated DB Arnold Press (6 sets)

Set 1: 15 Reps with a 3s Negative (light)

Set 2: 1 Bottom Half Rep + 1 Full Rep, 10 times thru

Set 3: 1 Bottom Half Rep + 1 Full Rep, 8 times thru

Set 4: 10 Tempo Reps (3s Down, 3s Up)

Set 5: 8 Tempo Reps (3s Down, 3s Up)

Set 6: 8 Tempo Reps (3s Down, 3s Up)

Heavy Barbell Shrugs (4 sets)

Set 1: 15 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 12 Reps

Barbell Shrugs:

youtube.com/watch?v=9xGqgGFAtiM

Seated DB Snatch (3 sets)

3 Sets of…

youtu.be/EX-zAUb5Vug

Chest Supported Incline Reverse Flys (4×20)

4 x 20 Reps (light)

Notes: Rest 90 seconds between sets. Prop bench up on boxes or plates if no incline bench.