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

Bi’s and Tri’s superset

Metcon (Weight)

4 sets

15 Stability Push-ups on Bands

– immediately into –

15 Seated bent over single arm curls each arm
Stability push up: https://www.youtube.com/watch?v=6Y76d3pPLlg

Seated bent over single arm curl: https://www.youtube.com/watch?v=n53SRXD3syI

Bi’s and tri’s superset #2

Metcon (Weight)

5 Sets

Set 1: 15 Reps Straight Bar Bicep Curl with a 3s Negative (Down)

into

15 Narrow Grip Decline Barbell Push Ups (Feet on Floor, bar at knee-thigh Height)

Set 2: 12 Reps Straight Bar Bicep Curl with a 3s Negative (Down)

into

5 Narrow Grip Decline Barbell Push Ups (Feet on Floor, bar at knee-thigh Height)

Set 3: 10 Reps Straight Bar Bicep Curl with a 3s Negative (Down)

into

5 Narrow Grip Decline Barbell Push Ups (Feet on Floor, bar at knee-thigh Height)

Set 4: 10 Reps Straight Bar Bicep Curl with a 3s Negative (Down)

into

5 Narrow Grip Decline Barbell Push Ups (Feet on Floor, bar at knee-thigh Height)

Set 5: 10 Reps Straight Bar Bicep Curl with a 3s Negative (Down)

into

5 Narrow Grip Decline Barbell Push Ups (Feet on Floor, bar at knee-thigh Height)
Straight Bar Bicep Curl: https://www.youtube.com/watch?v=AscWjKxqfDQ

Narrow Grip Decline Barbell Push Ups (no reverse grip) https://www.youtube.com/watch?v=_jREPkbcA2U

Bi’s and tri’s superset #3

Metcon (Weight)

5 sets

Set 1: 20 Barbell Skull Crushers into 20 Alternating DB Hammer Curls

Set 2: 15 Barbell Skull Crushers into 15 Alternating DB Hammer Curls

Set 3: 12 Barbell Skull Crushers into 12 Alternating DB Hammer Curls

Set 4: 12 Barbell Skull Crushers into 12 Alternating DB Hammer Curls

Set 5: 12 Barbell Skull Crushers into 12 Alternating DB Hammer Curls
Barbell Skull Crusher: https://www.youtube.com/watch?v=xJ9RsPRYbHo

Hammer Curls: https://www.youtube.com/watch?v=3LCOhaT3gPU