Open Gym Strength and Conditioning – Functional bodybuilding

rehab 3 (No Measure)

3 Rounds Through of…

-Reach roll Lift 5 reps each arm

-Single Arm DB High Pull with a 2 second negative 10 reps each arm

-30 Second Bar Hang

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Strength (upper)

Push Press (heaviest set of 10)

5 Sets

Set 1: 12 Reps @ 70-80% of 1RM

Set 2: 12 Reps @ 70-80% of 1RM

Set 3: 12 Reps @ 70-80% of 1RM

Set 4: 10 Reps @ 70-80% of 1RM

Set 5: 10 Reps @ 70-80% of 1RM –drop 30%– 10 Reps

Seated High Incline Neutral Grip Shoulder Press with DB’s (4 sets)

Shoulder Press On a high 60 degree incline with Neutral Grip DB’s

Notes: Rest 2 Minutes between sets. This is a HIGH incline at 60 degrees. If you don’t have an adjustable bench, prop you bench up on plate or boxes

or lean back against a wall while standing to create the 60 degree angle. Increase weight each set. This is in between a regular strict press and incline bench angle.

Bent over rear raises (4 x12)

4 Sets

Set 1: 12 Reps

Set 2: 12 Reps

Set 3: 12 Reps

Set 4: 12 Reps

Standing side raises (3×30)

3 Sets of DB Standing Side Raise Giant Sets

Notes: All the way thru the complex (all 3 ranges of motion) then rest 2 minutes. Keep the weight light and movement clean.