Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Upper body push warmup (No Measure)
Crossover Symmetry Warmup
-into-
3 rounds
15 band pull-a-parts
10 PVC Passthroughs
10 wall angels
10 tempo plate floor press (2 sec down/explosive up)
5 scorpions (each side)
Strength (upper)
Bench Press (5×7)
5 sets: 7 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
Athletes Notes
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Barbell incline press (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Double DB bench press (3×12)
3 sets: 12 reps
*Build to a moderate weight and stay the same or increase across sets
Athletes Notes
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB incline bench press (3×12)
3 sets: 12 reps
*Build to a moderate weight and stay the same or increase across sets
Athletes Notes
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Flat bench db chest fly (4×12)
4 sets: 12-15 reps
*Light to moderate weight/show strict control throughout.
Athletes Notes
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Flat Bench DB Chest Fly
single arm db kickback (3×12)
3 sets: 12-15 reps (each side)
Athletes Notes
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
3 sets: 12-15 reps (each side)
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