Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Upper Body Anterior (Chest & Bicep) Warm-up (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (5×7)

5 sets: 7 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.

Double DB Bench Press 1 and ½ Reps (4×10)

4 sets: 10 reps

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. 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.

Barbell Incline Bench Press (4×10)

4 sets: 10 reps

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.

hex press (4×12)

4 sets: 12 reps

Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.

21’s (3×21)

Stand upright and grab a barbell with an underhand grip.

Place your hands shoulders-width apart and allow your arms to hang toward the floor.

Tuck your elbows tight to the sides of your body.

Curl upward until you make a 90-degree angle at your elbow.

Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.

Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.

Lower the weight back to the 90-degree elbow position and repeat six more times.

Now, allow your arms to return to full extension.

This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.

Repeat six more curls through this full range of motion to complete a total of 21 curls.
3 sets: 21 reps

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Ensure that you do not sacrifice quality over quantity with this exercise.

incline db hammer curls (4×10)

4 sets: 10 reps (each side)

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.

Cooldown/mobiity

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min bicep wall stretch (each side)

Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.