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 8

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

alternating tempo bench + double db bench (4 sets: 6 Reps (R + L + Both = 1) (each side) – RPE 8
)

Double DB 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: 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.

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)
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)

*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

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

Barbell Skull Crushers (3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.

*Rest 2:00-2:30 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.

Standing Tricep Extension w/ band (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: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body