Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
prehab upper (No Measure)
3 Rounds of..
Hinge Row x 10
youtu.be/S3vjG6A28do
Ring push up x 8
youtu.be/qPwK5i0DtJw (to scale walk forwards)
Single Arm Banded Pull Over x 10/arm
youtu.be/G3pV4-mANyE 3 rounds
Seated Future Method Strict Press (5 sets)
About Futures method: https://www.youtube.com/watch?v=nvKe7fwmGxM&t=6s
Seated Future Method Strict Press: https://www.youtube.com/watch?v=L8LcnBu1OSk
Seated Barbell Future Method Strict Press
(2 medium bands attached to collars or doubled minis folded over once)
5 Sets
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 10 Reps
Set 5: 8 Reps
Single arm seated strict press (3 sets)
Movement demo:
Seated Single Arm DB Press: https://www.youtube.com/watch?v=gKyO1xZTiKs
3 Sets
Set 1: 12 Reps each arm with a 3s Negative
Set 2: 10 Reps each arm with a 3s Negative
Set 4: MAX Reps @ 70% of 10 rep with No Tempo
Athletes Notes
Movement demo:
Seated Single Arm DB Press: https://www.youtube.com/watch?v=gKyO1xZTiKs
Rest:
90 Seconds between sets
Notes:
Use the opposite arm to brace and balance. Looking for the working arm to come all the way down and not just to touch the shoulder, much like an Arnold press. This is going to work the fullest range of the shoulder musculature. Perform all reps on one arm before swapping to the other.
Score:
Record weight from Set 2.
Heavy Barbell Shrugs (4 sets)
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 12 Reps
Standing Dumbbell Lateral Drop Sets (3 sets)
Standing Dumbbell Lateral Raise: https://www.youtube.com/watch?v=WiH3UMz_qtE
3 Giant Sets
(1 set equals)
Heavy Standing Laterals (be able to get around 10 reps)
drop 30%
Standing laterals to failure (drop when you cannot hit a good range of motion)
drop 30%
Standing laterals to failure ( stop when you can no longer hit a good range of motion)
face up banded reverse flyerFace-Up Banded Reverse Flys (2×30)
Face-Up Banded Reverse Flys: https://www.youtube.com/watch?v=BEV2yeYTqYM
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