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FBB vs. Bodybuilding Part One + Leg Day Workout Part Two + Upper Body Pump For Back and Chest

This document discusses the benefits of combining functional training principles with bodybuilding techniques into an approach called Functional Bodybuilding. It argues that this approach allows one to achieve both aesthetic goals like muscle growth as well as strength, mobility and injury prevention benefits. The document provides examples of both traditional bodybuilding and Functional Bodybuilding style arm, shoulder and ab workouts and invites the reader to learn more about the Functional Bodybuilding approach.

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Marco Torre
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131 views3 pages

FBB vs. Bodybuilding Part One + Leg Day Workout Part Two + Upper Body Pump For Back and Chest

This document discusses the benefits of combining functional training principles with bodybuilding techniques into an approach called Functional Bodybuilding. It argues that this approach allows one to achieve both aesthetic goals like muscle growth as well as strength, mobility and injury prevention benefits. The document provides examples of both traditional bodybuilding and Functional Bodybuilding style arm, shoulder and ab workouts and invites the reader to learn more about the Functional Bodybuilding approach.

Uploaded by

Marco Torre
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Shoulders, Arms, & Abs

If it's wrong to love a great pump, I don't wanna be right!

How about you? We're continuing with the final part of our series on the benefits of
bodybuilding, especially for those of you who have been missing out on some great
training principles in favor of more functional training.

In case you missed our last two emails, you can read them here:

FBB vs. Bodybuilding Part One + Leg Day Workout


Part Two + Upper Body Pump for Back and Chest

If you're a #thinkingathlete open to new modes of training, we're making the case for
how bodybuilding can be embraced in a functional training world to support great
aesthetics, strengthgains, and longevity when used correctly.

Last week we ended with the pros and cons of bodybuilding, breaking down some
common misconceptions. Let's review the last few reasons why people turn their back on
bodybuilding, and discuss how Functional Bodybuilding is a great approach to overcome
these and get the best of both the functional and aesthetic worlds.

Bodybuilding is boring when we repeat the same stuff over and over again.

 Functional Bodybuilding currently has a library of over 500 movements on our


Youtube channel, and we have only just begun. When we start to combine
compound lifts with isolation movement classics in our unique programming
style we end up with endless options. We are committed to keeping training
feeling new without losing the principles that are proven to be effective. We will
never sacrifice efficacy for flashy, and yet we know you should love your training
and be excited for it always.

Bodybuilding is hard to translate to life, sport, or function.

 You want to feel strong in your day to day life. There has to be a focus on
translating strength gain locally to usable strength globally. Functional
movements combined with Isolation lifts is the KEY! Our training methods bring
these together in a seamless way that makes it so you don't have to think, but
you can feel the translation easily.

Bodybuilding means missing out on all the benefits mixed modal conditioning can
deliver.

 Mixed modal training has been the most ground breaking movement in fitness in
decades. It has redefined what we know about the body and its ability. It has
changed the way we think about adaptation and helping people improve.
Embrace these methods with Functional Bodybuilding without letting go of what
has worked for the last 50 years.

In review, what we propose is a system of training that embraces the best of both
worlds. You don't have to sacrifice one for the other. You don't need to break yourself
with relentless intensity, nor do you need to bore yourself to tears with the same 3 sets
of 10 reps in the traditional movements of BB. You can truly LOOK GOOD and MOVE
WELL by following our training principles.

Functional Bodybuilding accomplishes this with:

 Concurrent training - By combining both compound functional movements with


isolation exercises and focused muscle group training, you can achieve aesthetic
goals, strength improvements, and overall training stress control.
Arms, Shoulders, & Abs - Classic Bodybuilding Style

1. DB High Pull, 4 Sets x 8-10

2. DB Shoulder Press, 4 Sets x 8-10

3A. DB Pinch Press Pauses, 4 Sets x 12-15


3B. Cable Delt Fly, 4 Sets x 12-15

4A. DB Offset-Grip Curls, 4 Sets x 10-12


4B. DB Triceps Kickback, 4 Sets x 8-10

5A. Cable Curl, 4 Sets x 10-12


5B. Cable Pushdown, 4 Sets x 10-12

Shoulders, Arms & Abs - Functional Bodybuilding Style

A1. Half Kneeling Filly Press; 31X1; 6-8/arm; rest 60sec x 4


A2. Diamond Push Up; 20X0; 10-15reps; rest 90sec x 4

B1. Dual Dumbbell Curl and Press; 2020; 8-10reps; rest 45sec x 3
B2. Dual KB Carry - 10m Overhead + 10m 90 Degree hold + 10m Front Rack; rest 45sec x
3
B3. Barbell Windshield Wiper; 10reps/side; rest 90sec x 3

5 Sets - Not For Time:


6 Deficit Handstand Push Up Negatives (3-4sec Down)
rest 15sec
6 Single Arm Rope Pull Up
rest 15sec
10 Ring Body Saw
rest 15sec
10m Seated Sled Drag Face Pull
Rest 90sec
Combine the Best of Both Worlds

Join us for the Functional Bodybuilding Athlete Experience August 11 & 12(details
below)

Get 60 Functional Bodybuilding Warmups to mix in with your training right now

Talk to a coach to see how a personalized plan using Functional Bodybuilding would look
for your past injuries, current lifestyle, and future goals.

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