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)

Drop set: Bench press

2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max

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

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

Double DB Incline 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: Set a bench up at an incline that will allow for a 45 degree angle of the torso. 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.

Hex Press (4 sets: 10 reps – RPE 8

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

Athletes Notes

Hex Press

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.

Seated chest fly’s with bands (Weight)

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
4 sets: 12 reps – RPE 8

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

Barbell Skull Crushers (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

Athletes Notes

Barbell Skull Crushers

Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.

single arm tricep ext with band (4 sets: 10 reps (each side) – RPE 7

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