Warm Up: 10 Mins
90 Sec /side Lax Ball Lats
Then
20 Banded Pull Aparts
10 Burpess
10 Pull Ups or Ring Rows
20 Banded Pull Aparts
Then
90 Sec /side Lax Ball Chest/Shoulders

Mobility:
Perform mobility between strength sets
Roll out Lats, Chest and Shoulders

Strength: 15 Mins (De-load Week)
Bench Press  **90%  + 10 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 16 Min Hard Cap
3 Min AMRAP
14 DB Alternating Devils Press 50/35
14 Pull Ups
Max Effort Bench Press 45/35 bars

Rest 1 min

3 Min AMRAP
16 DB Alternating Devils Press 50/35
16 Pull Ups
Max Effort Bench Press 45/35 bars

Rest 1 Min

3 Min AMRAP
18 DB Alternating Devils Press 50/35
18 Pull Ups
Max Effort Bench Press 45/35 bars

Rest 1 Min

3 Min AMRAP
20 DB Alternating Devils Press 50/35
20 Pull Ups
Max Effort Bench Press 45/35 bars

Score is total number of Bench Press

Functional Bodybuilding Class

Week 2

Monday Arm Day

Straight Bar Cable Extensions

SS

Straight Bar Cable Curls

5 Sets / 30 Reps (no rest in between)

Close Grip Smith Rest-Pause

1 Set / RP 20 Reps on first push

Reverse Grip Smith Rest-Pause

1 Set / RP 20 Reps on first push

Reverse Preacher Close Grip + Wide EZ Bar Curls

3 Sets / 15 Reps Close + Wide to FAIL

Poor DB Man’s Preacher

3 Sets / 20 Reps EACH (no rest)

DB French Press

3 Sets / 30 Reps

Cable Rope Curls

5 Sets / 20 Reps (don’t set the weight down, quick rest)

Cable Partial Extensions

5 Sets / 20 Reps (don’t set the weight down, quick rest)

Bodyweight Tricep Bar French

SS

Bodyweight Biceps Bar Curl

2 Sets / FAIL

Extensor Curl (Bent Arm)

ss

Extensor Curl (Straight Arm)

4 Sets / (20 Reps / FAIL)

Forearm Cable Curls 3 Way

3 Sets Each / 20 Reps