Open Gym Strength and Conditioning – Bodybuilding

Upper body anterior

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 sets of 6 reps @ – RPE 8/10

*Rest 2:00-2:30 b/t sets

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)

Alt. Incline DB Bench (4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets)

*Rest 1:00-1:30 b/t sets

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

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. 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.

Alt. Incline DB Bench

https://youtu.be/12zz4KCeGOQ

Double DB Bench Press 1 and ½ Reps (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

*Rest 1:00-1:30 b/t sets

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

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.

Double DB Bench Press 1 and ½ Reps

https://youtu.be/eLymbMpzW5I

Flat Bench DB Chest Fly (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

incline db hammer curls (4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets