Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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

Alternating Incline DB Curls (4 sets)

Alternating Incline DB Curls: https://www.youtube.com/watch?v=t-gztaNpemg
4 Sets

Set 1: 15 Tempo Reps each arm (2s Up, 2s Down)

Set 2: 12 Tempo Reps each arm (2s Up, 2s Down)

Set 3: 10 Tempo Reps each arm (2s Up, 2s Down)

Set 4: 10 Tempo Reps each arm (2s Up, 2s Down)

skull crushers on rings (4×12)

Skull Crushers On the Rings: https://www.youtube.com/watch?v=or3lQmrzg3k
4 Sets

12 reps at a challenging angle

Hammer curls (4 sets x 25)

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

KB Towel Curls (Sub cable or band) https://www.youtube.com/watch?v=Qu4VSHQCPs8
4 Sets

10 Double Arm Hammer Curls with a 1-second pause in contraction at the top and 3 second negative

– into-

15 Smooth KB Towel Curls

Close grip bench press/ press down superset (4 sets)

Banded press downs: https://www.youtube.com/watch?v=tE4fKjFfXSA

Close Grip Bench: https://www.youtube.com/watch?v=SQw2s_tDTng
4 Sets

30 banded press downs or 15 Tricep rope cable press down

Barbell Bicep curls (4 sets)

Set 1: 20 Reps Light

Set 2: 15 Reps with a 3s Negative (Down)

Set 3: 12 Reps with a 3s Negative (Down)

Set 4: 10 Reps with a 3s Negative (Down)

Chest supported db kickbacks (3 sets x 15)

3 Sets

15 Reps Chest-Supported DB Kick Backs with a 3 second negative (down) and 1 second pause at lockout