Open Gym Strength and Conditioning – Functional bodybuilding
Upper body push
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)
Bench Press (5×6)
5 sets: 6 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
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.
Single arm db bench press (3×10)
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. 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.
Single Dumbbell Double Head Grip Flat Bench (3×10)
3 set: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Using one dumbbell, turn it sideways so that is can be gripped in each hand by each of the dumbbell heads (not the handle). Lying back on a bench, extend the dumbbell to the ceiling and perform bench press. Be mindful of grip and be sure to have a spotter close by to assist with unloading if needed.
Diamond push-ups (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
Diamond Pushups
seated db tricep French press (4×10)
4 sets: 10 reps
Athletes Notes
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Seated Tricep DB French Press
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