Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Prehab upper 2 (No Measure)

3 Sets of…

-30 Banded Pull-Aparts

youtube.com/watch?v=1lQdu_U4AAI

-10 DB Seated Shoulder External Rotation

youtube.com/watch?v=6CqS3W9vfxI

-Stability Push Ups on Bands

-10 Reps with a 3s Negatives (Down)

youtube.com/watch?v=6Y76d3pPLlg

Notes: Elevate feet to make push up harder. Go to floor or knees to make it easier. Record band tension.

Strength (upper)

Future Method Tempo Incline Bench Press (1×8)

Futures Methods set up: https://www.youtube.com/watch?v=nvKe7fwmGxM

Futures method bench: https://www.youtube.com/watch?v=pM7psUSDRJs
Set 1: 15 Tempo Reps (3s Down, 3s Up)

Set 2: 12 Tempo Reps (3s Down, 3s Up)

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

Set 4: 8 Tempo Reps (2s Down, 2s Up)

Set 5: 8 Heavy Reps –drop 30%– 10 Reps –drop 30%– MAX Reps to Failure (use spotter if available)

CHEST STEROIDS COMPLEX (4 sets)

DB Flat Bench: https://www.youtube.com/watch?v=xMx71dVrvs
4 Sets

(1 Set equals)

5 Reps of DB flat bench with a 5 second negative

-into-

Max Reps with no tempo

-into-

Max Iso-hold! Stretch the pecs and resist a hold at the bottom of the chest press! (no more than 15 sec)

Incline Dumbbell Squeeze Press (3×12)

Incline Dumbbell Squeeze Press: https://www.youtube.com/watch?v=sC-PHtkYqI0
3 sets

12 Incline Dumbbell Squeeze Press 3 seconds up and 3 seconds down

DB Chest Fly /Max Banded Push Up Superset (3×20)

youtube.com/watch?v=gyftXjBH9sc

instagram.com/p/BdiZ7V2njhC
3 Sets of…

Notes: Rest 2 Minutes Between sets. Best set of push ups. Note band tension..