Welcome to The Street Parking BRO SESSION V1 EXTRA PROGRAM
Once a week, Street Parking programs a solid pump, body building style workout called Suns Out Guns Out. This program is for those looking to increase muscle mass, have awesome biceps, or just have fun doing different movements. Julian started messing around with taking the SOGO programming, and adding in an intensity piece to it like - running, biking, rowing, double under, etc. as well as some interval work and the results have been awesome!
The Bro Sesh programming will focus on increasing muscle, muscular endurance and building that engine. This workout is designed to be done solo or you can do it with your favorite “bro(s)”. Think Suns Out Guns Out with some Endurance mixed in. In other words, strength meets intensity! You really only need a single plate or pair of dumbbells for this workout but obviously, you can switch it up and get crazy with your sandbag, barbells, etc.
PROGRAM NOTES
There are a couple of things to keep in mind as you approach these workouts in order to get the most out of them. Obviously, the most important thing is that you have fun with them, so make sure you modify and substitute whatever you need to in order to accommodate your space, weather, and equipment.
GOAL TIME & RANGES
There is a goal time range for most of these workouts. The idea is not to finish them as fast as you can. The goal is to finish within the range. While there is an aerobic component to these, we want you to be building muscle and getting stronger. That will happen by taking proper rest and allowing yourself to recover enough to get a decent size set. Think about keeping it in the 5-15 rep range for fatiguing bodyweight movements and 8-12 rep range for weighted movements unless otherwise specified.
HOW TO INCORPORATE WITH THE DAILY WORKOUTS
These workouts are no joke! They will wear you out. It is not generally recommended that you try to stack them with the longer duration daily workouts. If you do decide to do a Bro Session followed by a Daily Workout, we encourage you to take a rest day the day after.
Take a look at the program for the week and plan your Bro Sessions around the daily workouts that involve less upper body and shoulder stimulus.
EQUIPMENT NEEDED
We designed the individual version of this to be done using only dumbbells, a plate, and a jump rope. You may see a supine barbell row in some sessions but those can easily be subbed with dumbbell bent over rows. If you have extra toys you can definitely use them. For example, if the individual version has a 400m run, you can do 75 double unders, 500m row, or 33/22 calories on the Assault bike. Take a look at the time windows for these and adjust the rep/distance/calories as needed.
SESSION TIPS
We strongly recommend watching the demo videos for each workout for helpful tips, modifications, and so you can get a better feel for the movements and the flow for each session.
There may be a suggested weight recommendation for some of the movements but for the most part, there is no “Rx” weight. We want you to choose a load that makes sense for you and for the specific workout. Make sure you read the notes for the workouts to see about how long it should take, how to break up the reps, when/how much to rest and you’ll be able to figure out the best choice for you!
You are encouraged to time these workouts but remember they are not really “for time”. The goal here is to keep a high heart rate while you focus on getting that sweet pump. It’s about quality movement, hitting your rep targets, and deliberate rest.
BRO SESSION V1 PROGRAMMING
WEEK 1
SESSION 1
INDIVIDUAL
3 Rounds
2 Rounds of 21s Bicep curls
25 Diamond Push ups
200 M Farmers Walk
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
Teams of 2 | 3 Rounds:
3 Rounds of 21s Bicep curls (Empty barbell)
25 Diamond Push ups (Each partner completes 25 push ups at the same time)
200 Farmers walk (both partners walk together)
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
*If you have an empty barbell you can use that for the bicep curls.
TIME: 25 MINUTE TIME CAP
WORKOUT NOTES AND MODIFICATION
21s means you do 7 partial curls from bottom to halfway up, then 7 partial curls from halfway to the top, then 7 full curls. These should be done all in the same set so you may want to choose lighter dumbbells for the 21s and go heavier on the farmer walks if possible.
For the diamond push ups, place your hands close together so that your thumbs and index fingers are touching. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight. Break up the push ups into smaller sets and try to avoid going to failure. Choose a variation (knees or elevated hands) you can at least do 5 reps at a time.
Make sure you keep your core tight and shoulders active during the farmer’s walk. Stand up nice and tall! These should be challenging enough that you need to break at least once.
SESSION 2
INDIVIDUAL
4 Rounds
400m Run/500m Row/Bike 33 Cal Men/ 22 Cal Women
15/10 Strict Pull ups
20 DB bench
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
Team of 2 | 4 Rounds
40 cal Bike
30 Strict Pull ups
20 Bench press (Add weight each round)
—Work is split between you and your partner, you can divide it up, whatever works best.
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
You can sub a barbell in for the bench press if you have one.
TIME GOAL: 25 MIN
WORKOUT NOTES AND MODIFICATION
The run should take about 2-2:30. So if you can’t run for any reason, substitute with 2 minutes of jump rope, toe taps, hop overs, or low step ups.
Pull ups should be strict. Choose a variation that you can complete at least 7 when fresh and at least 3 in those later rounds. Break them up early. Options for substitutions include ring/trx rows, inverted barbell rows, or even bent over rows.
Whether you are doing dumbbells or barbell on the bench press make sure you have a 5 point stance in your set up, meaning both feet are firmly planted on the ground, and your hips, rear shoulders, and back of your head are always pinned to the bench.
Keep your elbows 30-60 degrees from your torso, do not allow them to go wider than 60 degrees.
WEEK 2
SESSION 1
INDIVIDUAL
3 Rounds
20 Supine Barbell row (Chin up grip)
20 Bicep curl & Arnold press
200m Farmers Walk
*Every break 20 DB hop overs
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
TIME GOAL: 15-20 MIN
PARTNER “BRO” OPTION
Team of 3 | 3 Rounds
50 Supine Barbell row (Chin up grip)
25 D Ball/Sandbag Clean and toss over the bar
200 M Farmers carry and ball carry
—Work is split between you and your partner, you can divide it up, whatever works best.
TIME GOAL: 15-20 MIN
Suggested Weights:
Men: 30-45# Dumbbells, 50-70# Sandbag
Women: 10-25# Dumbbells, 25-45# Sandbag
WORKOUT NOTES AND MODIFICATION
For the supine rows, place a bar in the rack low enough that you can complete 5-10 reps at a time. For these, you will be face up and grip the bar with palms facing up. You might even place your feet up on a box or bench to get your body horizontal. But, keep the movement strict. You can also do a bent over row with a supinated grip if you don’t have a bar or rack.
The bicep curl & Arnold press is simply a curl into a strict shoulder press. So each rep, the dumbbells start by your sides with palms facing forward. Curl them to your shoulders then press overhead and rotate your arms at the same time so your palms are facing each other at the top.
In the team version, on the clean & toss over, set the bar high enough that every rep is very challenging and requires you to be explosive. So, higher for lighter bags.
Make sure you keep your core tight and shoulders active during the farmer’s walk. Stand up nice and tall! These should be challenging enough that you need to break at least once.
SESSION 2
INDIVIDUAL
Every 5 Min for 5 Rounds Complete:
10/8 cal Bike/100m run/ 150m row/ 40 double unders
12 Upright row
15 Bench press
12 Bicep curls
10/8 cal Bike/100m run/ 150m row/ 40 double unders
—Keep rounds between 2-3 min.
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
—Same as the individual version. If you are doing this with a partner and sharing equipment, stagger your start times by 2 minutes.
WORKOUT NOTES AND MODIFICATION
Feel free to mix and match barbells and dumbbells based on the movements and equipment you have.
Choose between the run, bike, row, or rope based on what you have available. Do the same thing at both the beginning and end of each round. It should take less than a minute. You can also sub 30 seconds of max hop/skip overs or taps.
You don’t have to use the same weight on the rows, bench, and curls. In fact, you’ll likely want to go heavier on the bench than the other movements. Use weights that you could go unbroken in the first round if you wanted to but would need to break it up in the later rounds to no less than 5 reps.
Squeeze your quads, butt, and abs in the upright row. Make sure your elbows go high and outside as you pull the bar up to midchest, no higher than your collarbone. Use dumbbells if you don’t have a bar.
Week 3
SESSION 1
INDIVIDUAL
4 Rounds
20 Push up dumbbell pass-through
20 Bicep curls
20 Dumbbell Shrugs
200m Run
TIME GOAL: 20-25 MINUTES
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
Team of 2 | 4 Rounds
25 Push up and drag (partner slide)
50 Sandbag curls
400m Sandbag run
TIME GOAL: 30 MINUTES
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
WORKOUT NOTES AND MODIFICATION
For the push up and lateral drag, both partners start in a plank position side by side with the sandbag just to the outside the right hand of the partner on the right. First, both partners do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body. Your partner grabs the bag and pulls it all the way across. That is one rep. Then you will both do another push up and drag it all the way across to where you started.
Make sure you keep your belly tight and hips line with shoulders and knees.
For the dumbbell pass through, it’s the same thing except instead of a drag, pick the DB up and pull it to the opposite side.
One push up + one drag or pass through = 1 rep.
Choose a load on the curls you can complete at least 7 reps at a time.
For the Sandbag run, you and your partner will each hold one end of the sandbag and run together.
If you have heavier dumbbells for the shrugs, use them. Otherwise, you can up the reps to 30 or do a 200m Farmer Carry and scratch the run. If you can’t go outside due to weather, 1 minute Farmer’s March in place.
For the shrugs, hold the DBs by your sides or slightly in front of you. Shrug straight up and down and avoid rolling your shoulders forward and backward.
For the 200m run, you can sub 1 min of max double unders, single under, hop/ skip overs, or taps.
SESSION 2
INDIVIDUAL
4 Rounds or 30 min
400m run/ 75 Double Unders/ Bike 33 Cal Men/ 22 Cal Women
30 Plate around the world
20 plate curls
15 plate front raises
10 plate curls
TIME GOAL: UNDER 30 MINUTES
Suggested Weights
Men: 35-45# Plate
Women: 10-25# Plate
PARTNER “BRO” OPTION
Team of 3 | 4 rounds or 30 min
40 cal Bike (two bikes must hit 40 cal)
30 Plate around the world (synchronized)
20 Plate curls (synchronized)
15 Plate front raises (synchronized)
20 D Ball Sandbag Clean & Toss Over
Suggested Weights:
Men: 35-45# Plate/ 50-70# Sandbag
Women: 10-25# Plate/ 25-45# Sandbag
WORKOUT NOTES AND MODIFICATION
The run, bike, or rope should take 2-2:30, maybe a little longer for the team version.
For the team version, if you don’t have two bikes, one person will bike, one will run or do double unders, and the other will rest. Switch every 10 calories until you hit 60. No bike? 2 ropes at a time until you hit 300! (of course, reduce the reps if you need to!
For the synchronized movements, you will need to break at the same time, so set manageable goals you and your partners can hit. Use a plate that you can do at least 10 curls with.
For the around the worlds, hold the plate with both hands in front of your face and rotate it around your head clockwise, then back the other way. Clockwise is 1 rep, counterclockwise is another.
On the front raises, allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. Raise your arms up in front of you until your upper arms are parallel to the ground.
In the team version, on the clean & toss over, set the bar high enough that every rep is very challenging and requires you to be explosive. So, higher for lighter bags.
WEEK 4
SESSION 1
INDIVIDUAL
4 Rounds
400m Run/500m Row/Bike 33 Cal Men/ 22 Cal Women
15 Bench Press
25 Push ups
10 Strict toes to bar/Weighted sit ups
—Rest 1 min between rounds
TIME GOAL: 30 MIN CAP, GOAL IS TO FINISH BEFORE THEN!
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
Team of 2 | 4 Rounds
50 cal Bike
30 Bench Press
50 Push ups
20 Strict toes 2 bar
—No rest between rounds on this one! Take turns on the bike until it reads 50 calories. Take turns on the bench press and toes to bar but you will each do 15 and 10 reps respectively. Work at the same time on the push ups.
TIME GOAL: UNDER 30 MINUTES
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
You can sub a barbell in for the bench press if you have one.
WORKOUT NOTES AND MODIFICATION
Make sure the run, row, bike takes you 2:30 or less. Choose what will work best based on what you have available and if weather/space permits you to run. You can also sub 75 double unders, single under, or taps.
Choose a load on the bench press you can get all 15 reps unbroken, at least for the first couple rounds if not the whole way.
For the push ups, place your hands slightly wider than shoulder width. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.
Break up the push ups into smaller sets (5-15 reps) and try to avoid going to failure. Choose a variation (knees or elevated hands) you can at least do 5 reps at a time.
If strict toes to bar are not happening, rather than using a kip, just do a weighted situp or even unweighted if you need to.
For the weighted sit up, hold a dumbbell to your chest as you go back. Tap the DB to the floor over your head at the bottom, then press it up overhead at the top.
SESSION 2
INDIVIDUAL
4 Rounds
400m run/ 75 Double Unders/ Bike 33 Cal Men/ 22 Cal Women
15 Incline bench
15 Strict Dips
15 Burpees
—Rest 1 min between rounds
TIME GOAL: 25-30 MINUTES
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
Team of 3 | 4 rounds or 30 min
800 m Run
45 Incline bench
45 Strict dips
15 Burpees (synchronized)
—You will do the run and the burpees all together. Switch off on the bench and the dips until you’ve completed 45 reps combined.
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
You can sub a barbell in for the bench press if you have one.
WORKOUT NOTES AND MODIFICATION
Make sure the run, bike, rope takes 2:30 or less. Choose what will work best based on what you have available and if weather/space permits you to run.
If you don’t have an incline bench, you can just use a regular bench, box, floor presses, or even stack a few plates under one side of your bench. Just make sure you keep it safe and stable! Choose a load you can complete all 15 reps unbroken but of course, if you need to break in the later rounds, that’s okay.
Check out the video for dip options but if you don’t have rings or parallettes, you can also do box or bench dips. Keep them strict and break them into smaller sets if you need to.
Make sure you breathe on those burpees, stand up all the way, and jump at the top!
Week 5
SESSION 1
INDIVIDUAL
4 Rounds
400m run/ 75 Double Unders/ Bike 33 Cal Men/ 22 Cal Women
15 Upright Dumbbell Row
15 Strict Dumbbell Press
15 Bent Over DB Row (Right arm)
15 Bent Over DB Row (Left arm)
TIME GOAL: 23-28 MINUTES
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
You can sub a barbell in for the bench press if you have one.
PARTNER “BRO” OPTION
Team of 2 | 4 Rounds
40 cal Bike
15 Upright Dumbbell Row (synchronized)
15 Strict Dumbbell Press (synchronized)
30 Inverted Barbell Row
TIME GOAL: 25 MINUTES
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
You can sub a barbell in for the bench press if you have one.
WORKOUT NOTES AND MODIFICATION
Make sure the run, bike, rope takes 2:30 or less. Choose what will work best based on what you have available and if weather/space permits you to run.
Choose a load/variation you can get at least 8 reps at a time the whole way for all the movements.
Squeeze your quads, butt, and abs in the upright row. Make sure your elbows go high and outside as you pull the bar up to midchest, no higher than your collarbone. Use dumbbells if you don’t have a bar.
Keep that same engaged position on the strict presses. Extend your arms all the way overhead and finish with biceps by the ears.
For the single arm bent over rows, you can lean against a bench or box or even the wall for support. Allow the arm to hang straight down from the chest and shoulder. Scraping the bicep and forearm against the ribcage as you come up - pull the elbow BACK (not out) until the dumbbell touches the rib cage. Lower all of the way back down at the bottom. Do all 15 on one side then all 15 on the other.
For the team version, if you don’t have a bar or rack, you can also do 15 bent over rows each. Do two arm rows and you can either do them synchronized or one partner does 15 then the other goes.
SESSION 2
INDIVIDUAL
2 Complete Rounds of:
3 Rounds
30 Double Unders/ Hop Overs/ Taps
Lying down chest 21s:
7 Chest flys
7 Bench press
7 Skull crushers
THEN
3 Rounds
30 Double Unders/ Hop Overs
Lying down bicep 21s
7 Palm up curls
7 Half way down curls
7 Hammer curls
TIME GOAL: 25-30 MINUTES
Suggested Weights
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
PARTNER “BRO” OPTION
Team of 2 | 2 Complete Rounds of:
200 Double Unders/ Hop Overs (1 person works at a time)
3 rounds (each partner does 3 rounds):
Chest 21s
7 Chest flys
7 Bench press
7 Skull crushers
THEN
200 Double Unders/ Hop Overs (1 person works at a time)
3 rounds (each partner does 3 rounds):
Lying down bicep 21s
7 Palm up curls
7 Half way down curls
7 Hammer curls
Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells
You can sub a barbell in for the bench press if you have one.
WORKOUT NOTES AND MODIFICATION
Make sure you watch the video for this one bros!
You can do double under, hop or skip overs, single unders, or taps.
You can use a different weight of dumbbells for the chest 21s than the bicep 21s if you have them available. But for both, go lighter than you think you need to!
As a team you will complete 200 double unders, then each of you will do 3 rounds of 21s before moving on. You do a round of 21s, then your partner goes until you’ve each done 3.
For both the 21s, the idea is to complete all 21 reps without putting the dumbbells down. You will be lying on a bench for both the chest and bicep 21s.
For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. Keep a slight bend in your elbows. Return the DBs back to your starting position.
Keep that 5 point position and elbows within 30-60 degrees to the body on the bench presses.
For the skull crushers keep the shoulders back and down and bend only from the elbow. Hold the dumbbells with palms facing each other and lower them down next to your ears. Extend the elbow fully at the top.
For the bicep 21s you first have 7 traditional grip curls, just lying face up on the bench. Then you will do 7 more partial curls from the top to about halfway down or just a bit more. Finally, turn your wrists so that palms are facing and do 7 more hammer curls.
RELATED RESOURCES
Other Street Parking programs & resources that are similar to the Bro Sessions!
Suns Out Guns Out Program - Upper body specific.
Butts & Guts - Lower body and core specific