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

Tricep pushdowns (banded) (Movement demo: Banded Tricep Press Down: https://w)

(Blood Flow/ Pump)

3 Sets

Score:

Record band tension.

Standing db curl with static hold (3×24)

Standing DB Curls with Static Hold: https://www.youtube.com/watch?v=3dYjxqAr-mk
3 Sets

(1 set equals)

8 Right Arm Curls (hold opposite arm in full contraction, palms up)

–directly into–

8 Left Arm Curls (hold opposite arm in full contraction, palms up)

–directly into–

8 Double Arm Curls (palms up)

bar dips (1xME)

Bar Dips:

https://www.youtube.com/watch?v=Pq3Fnwjuk58

https://www.youtube.com/watch?v=Kgmmzqpo-Pg

https://www.youtube.com/watch?v=2z8JmcrW-As&t=25s
4 Sets

Set 1: 15 Reps Band Assisted

Set 2: 12 Reps Bodyweight

Set 3: 10 Weighted Dips

Set 4: 10 Weighted Dips into MAX Reps Bodyweight

Preacher curls (3 sets (1×10))

youtube.com/watch?v=RggzbKoCycI
3 Sets

Set 1: 12 Reps

Set 2: 10 Reps

Set 3: 10 Reps

Tricep Annihilation Complex Version 2 (3X25)

Tricep Annihilation Complex: https://www.instagram.com/p/CMGExJanWhH/?utmsource=igwebcopylink
3 Giant Unbroken Sets while maintaining a narrow grip (Thumbs distance apart) of…

-10 EZ Curl Bar or Barbell Skull crushers with a 3 second negative

immediately into…

-15 Close grip EZ curl bar or barbell chest press with a 1 second pause at lockout

× Bicep Annihilation (3 x 60)

Bicep Annihilation: https://www.youtube.com/watch?v=mYMdptOcB2c
3 Rounds of the following Tri-Set finisher

(1 Set equals)

20 Top Half Reps of Spider Curls from half way up the full contraction

into

20 Standing Double Arm DB Mid Range Bicep Curls, Palms Up, From Just Short of bottom to just short of top full contraction

into…

20 Seated DB Double arm incline curls full range stretch and contraction ending with a 30 second hold in the full stretch at the bottom’