Open Gym Strength and Conditioning – Bodybuilding

Chest and tricep warmup (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 (4 sets: 10 reps @ – RPE 6-7

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

Alt. Incline DB Bench (4 sets: 10 Reps (each side) – RPE 8

*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

Reverse Grip Barbell Bench Press (4 sets: 10 reps – RPE 8

*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: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.

Reverse Grip Barbell Bench Press

https://youtu.be/DLqYWWVCQRI

Flat bench db chest fly (4 sets: 12 reps – RPE 8

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

Bent Over Banded Tricep Extension (4 sets: 10 reps – RPE 7

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

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI

Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 7

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

4 sets: 10 reps (each side)

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