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 (Drop Sets: (week 3 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps
)

*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.

Reverse Grip Incline Dumbbell Bench Press (4 sets: 10 Reps – RPE 8

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

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

Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.

Alternating DB Bench Press (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.

Focus: 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. DB Bench
https://youtu.be/wOa4YyxyiKI

Resistance Band Chest Fly – High to Low (4 sets: 12 reps – RPE 8

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

4 sets: 10 reps – RPE 7

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

Athletes Notes

Resistance Band Chest Fly High to Low

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist 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)

Standing KB Crush Grip French Press (4 sets: 10 reps – RPE 7

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

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Double DB Skull Crushers (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, stay the same or build across sets

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Double DB Skull Crushers

https://youtu.be/_wwR9IPFQJk