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 (5×10)

5 sets: 10 reps

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 Bench Press (4×10)

4 sets: 10 reps

*Build to a moderate weight and stay the same or build across all sets.

Single arm db bench press (4×10 each)

4 sets: 10 reps (each side)

*Build to a moderate weight and stay the same or build across all sets.

hex press (4×10)

4 sets: 10 reps

*Build to a moderate weight and stay the same across sets (focus on a high amount of control)

standing barbell curls (4×10)

4 sets: 10 reps

Standing Alternating DB Curl + Single DB Double Head Curl (4×7)

4 sets: 7 alternating reps (each side) + 7 double head curl reps