Open Gym Strength and Conditioning – Functional bodybuilding

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Bar Dips/ DB Double Arm Spider Curls (heaviest set of dips)

Bar Dips Spider Curls

Set 1: 15 band assisted Bar Dips into 15 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 2: 12 bodyweight Bar Dips into 12 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 3: 10 Weighted Bar Dips into 10 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 4: 10 Weighted Bar Dips into 10 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Set 5: 10 Weighted Bar Dips into 10 Spider curls with 3 second negative (down) and 1 second pause in contraction at the top

Barbell JM press (4×15)

4 x 15 Reps With a 3 Second Negative (down)

Notes: Rest 90 seconds between sets. Record loading.

Hammer Curl/ Reverse Curl Supersets (record best hammer curl weight)

4 Sets

Hammer Curl (Video is alternating, go double for this exercise) https://www.youtube.com/watch?v=3LCOhaT3gPU

Barbell Reverse Curls: https://www.youtube.com/watch?v=vV1IatN8owk

DB waiter curls (4×12)

4 Sets

Dumbbell Waiter Curls: https://www.youtube.com/watch?v=tQRlbZ48U_I