Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Still Got the Lightning Dynamic Warm Up (No Measure)

Knee Hugs, 4 Each Leg

Heel to Butt Raise, 4 Each Leg

Forearm to In-step into Hamstring Stretch, 4 each Leg

Lunge With Twist Towards front leg side, 4 Each Leg

High Knees 40 feet

Butt Kicks 40 feet

Side Shuffle Down and Back 40 feet each way

Kareoke Shuffle Down and Back 40 feet each way

A- Skips 40 feet

Power Skips for Height 40 feet

4x 50 Yard Sprint Build 60%, 70, 80 and 90%

Bar Dips/ DB Double Arm Spider Curls (1×10)

Bar Dips: https://www.youtube.com/watch?v=DVy7NTw7e-0

DB Double Arm Spider Curls: https://www.youtube.com/watch?v=if4sz7hL2h8
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 (heaviest set of hammer curls)

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
4 Sets

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

– into-

20 Reps of Barbell Reverse Curls fast and smooth

Seated overhead tricep extensions (2×10…1×15)

Seated Overhead Tricep Extensions: https://www.youtube.com/watch?v=UOkEXvLPEvE

DB waiter curls (4×12)

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

12 Reps with a 1 sec pause at the top