BRO SESSION V2

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 internal 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.

The Bro Session V2 program below contains 4 weeks worth of 2 days a week of the Bro Session workouts. This is a great way to add in as a focus ANYTIME you want to have a little fun.

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. 

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. 

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. We will send you some recommendations on the best way to incorporate the Bro sessions based off the weekly workouts and movements. This will come in your weekly newsletter on THURSDAY for the following week!

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.

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. 

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.

WEEK 1

INDIVIDUAL

5 Rounds (every 5 min):

• 10 cal Bike / 150m Run / 200m Row / 40 Double Unders

• 12 DB/Barbell Bicep Curls

• 15 Unbroken Bench (DB/Barbell)

• 8-12 Strict dips (Banded if needed)

TIME GOAL: 3:30 PER ROUND

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

— Same as the individual version. Stagger the start between you and your partner by 2 minutes.

WORKOUT NOTES AND MODIFICATION

These rounds should take 3:30 or less, giving you at least 90 seconds to rest between rounds. This is important, so modify it appropriately!

The bike/row/run/jump version you choose should take about 45 seconds. Choose only one of these, don’t do all four! The pace should be pretty high but not all out. We want you to have a high heart rate when you start on the curls. 

You can always do 45 seconds of toe taps or low step ups as a sub!

You’ll want to have a lighter and heavier pair of DBs if you are using them for both the curls and the bench. 

All of these reps should be unbroken. Obviously, break if technique starts to deteriorate. But don’t go into the workout planning to break up the reps.

As far as the load on the bench press, this will be pretty light relative to your 1 rep max, think 50-60%.

Sub dips with deficit push ups, banded dips, OR you can do seated dips between two chairs, stacked plates or even lowered rings! Keep your feet on the ground for any of these options if you need to.

INDIVIDUAL

20 Min to get 5 rounds of

• 400m Run

• 12 Bent over Supine grip row

• 12 Upright row

• 12 Strict Press

• 8-12 Moderately Heavy Back Squat

  (if using DB do Tempo squats 3 sec down & 3 sec up)

GOAL: SOLID MOVEMENT & A SMOOTH PACE

Suggested Weights:
Men: 30-45# Dumbbells
Women: 10-25# Dumbbells

PARTNER “BRO” OPTION

—Do the run together, then switch off on the weighted movements. Give yourselves 24 minutes to get to as close to 5 rounds as possible.

WORKOUT NOTES AND MODIFICATION

The goal should be to get as close to 5 rounds as possible. Each round should take about 4 minutes. 

The run should take about 2 minutes so shorten the distance if you need to. If you can’t run, do 2 minutes of a different type of cardio like row, bike, jump rope, low step ups, or toe taps. 

So that leaves roughly 2 minutes for the weights. Ideally, you can use the same weight for the rows and the presses. Choose a load you can do the reps unbroken. Then, you may want to go a little heavier on the squats if using a barbell or observe the tempo if using DBs.

For the squats, we are looking for around 60-65% of your 1RM. In other words, the last few reps should be challenging, legs burning but not even close to failing a rep.

If you are using dumbbells you will have the 2 dumbbells on your shoulders or one DB/KB at your chest. You will do 3 seconds down and 3 seconds up. 

INDIVIDUAL

4 Rounds

• 75 Double unders

• 20 Dumbbell Shrugs

• 12-16 Supine row

• 10 Muscle clean and press (Unless you have a DBall, then 10 clean and push press)

  —Rest 1 min between rounds

TIME GOAL: FINISH AROUND 24 MINUTES, NOT MORE THAN A COUPLE OF MINUTES FASTER OR SLOWER.

Suggested Weights:
Men: 30-45# Dumbbells 
Women: 10-25# Dumbbells

You can sub a barbell in if you have one.

PARTNER “BRO” OPTION

—Complete 150 double unders between the two of you then do all the other work at the same time at the same pace. If you are sharing equipment, switch back and forth until you’ve both completed the rep counts above and shoot for about 30 minutes to complete.

WORKOUT NOTES AND MODIFICATION

You can sub the double unders with 150 single unders or toe taps, or 80 low step ups. The work should take about 90 seconds, so adjust for that time window.

Make sure on the DB shrugs that you keep your neck in a neutral position. It may be tempting to raise your chin or tilt your head back up as you shrug. Focus your eyes on a spot on the floor 10-15 away from you and you’ll be fine. 

This is a good amount of rows. You’ll want to be able to get sets of at least 6 every time so pick an angle of elevation that makes that possible. You can also sub a ring row or a bent over row. 

Emphasis on the MUSCLE portion of the muscle clean. So it’s a really aggressive extension of the hips and a powerful pull with the arms followed by fast rotation of the elbows in order to receive the bar on the shoulders without rebending the knees! These do not have to be touch and go but you shouldn’t need to take your hands off the bar more than once.

INDIVIDUAL

Every Minute On The Minute for 20 Minutes:

• Min 1: 10-15 burpees

• Min 2: 12 DB/Barbell Bench

• Min 3: 8-10 Curl + Arnold Press

• Min 4 Rest

GOAL: NO FAILED REPS!

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

—You’ll need your own dumbbells to go partners on this one. Burpees and Curl+Arnold Presses will be synchronized, spot each other on the bench!

WORKOUT NOTES AND MODIFICATION

Choose a number of burpees you can complete in about 45 seconds so you have time to start the bench press right on the minute. This means go hard on the burpees whatever number of reps you do!  

You can also modify the burpees by removing the push up portion, step back rather than jump, and/or remove the jump at the top.

Bench press should be unbroken. Think somewhere around 60-65% of 1RM. In other words, the last few reps should be challenging but you are not even close to failing a rep. If DBs are lighter, slow down the reps, especially the lowering portion. 

The curl and press will be lighter. Make sure your palms are facing out at the bottom of the curl, then you rotate your arm during the Arnold press so that your palms are also facing out at the top of the press.

INDIVIDUAL

4 Rounds

• 200m Farmers Carry

• 40 DB Hop Overs

• 12-15 Incline DB/Barbell Bench

• 8 Slow Lower Hammer Curls (3 second descent)

• Max Unbroken Push Up ( Shoot for 10+) 

GOAL: AT LEAST 50 PUSH UPS, and FINISH AROUND 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.

PARTNER “BRO” OPTION

—Synchronize all movements except for the bench! Spot each other. Do the push ups synchronized too but if your partner drops, you can keep going!

WORKOUT NOTES AND MODIFICATION

You’ll likely want to use two different sets of dumbbells on this workout. One heavier pair for the farmer carry and incline bench, and a lighter pair for the slow-lower curls. 

If you can’t go outside or don’t have enough space for the farmer carries, you can do 2 minutes of low step ups.  Keep the height pretty low, like 4 inches.

Choose a weight you can do unbroken on the bench for at least the first two rounds. Try to break no more than twice on the farmer carry.

For the curls, make sure the weight is manageable enough that you can lower slowly for a FULL 3 seconds on every rep. 

Choose a version of the push up that you can get at least 10 unbroken in every round. That means you’ll want to be shooting for 20ish in the first round. You can take a short rest before the push ups to shake the arms out but no more than 30 seconds from when you finish the curls!

Options include elevating your hands onto a box or bench, or going from the knees.

INDIVIDUAL

5 rounds

• 400m Run / 30 cal Bike / 500m Row

• 10 Plate Front raises

• 20 Plate Halos (10 each way)

• 10 Tricep Extensions

• 10-15 Diamond Push Ups

  —Rest 60-90 Seconds

*If you don’t have a plate, use a single dumbbell for those movements.

TIME GOAL: 25-30 MIN, ALL UNBROKEN

Suggested Weights:
Men: 30-45# Dumbbells/Plate 
Women: 10-25# Dumbbells/Plate

PARTNER “BRO” OPTION

—Stagger the start by 2-3 minutes and follow the same order of other movements.

WORKOUT NOTES AND MODIFICATION

Get ready for that shoulder pump!

The idea here is to ramp up the intensity a little bit BUT in the form of pushing the pace on the cardio. The other movements should be performed unbroken and should not be rushed. 

If you are unable to do the bike/jump/run/row for any reason, you can always do 2 minutes of toe taps or low step ups. 

Rest a little bit between movements if you need to in order to allow for unbroken sets. 

You can use a plate, one or two dumbbells for the tricep extensions. 

Choose a variation on the push up that allows for at least 10 reps in the fifth round. Options include elevating your hands onto a box or bench, or going from the knees. Whatever you choose, just keep your hands close together!

INDIVIDUAL

For Quality:

• 50 Bench Press
  —Every break 10 Cal Bike OR 150m Run

• 100 Farmers Lunges
  —Every Break 15 DB hop over

• Cash Out:

  • 4 Sets of 21’s Bicep Curls (refer to workout notes)

    —30 sec break between sets

*Rx Plus Option!!! 
75 Bench press 

GOAL: BREAK MAX 4 TIMES FOR EACH MOVEMENT. SHOULD FINISH EVERYTHING AROUND 28 MIN.

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

For Quality:

• 50 Bench Press each
  —Every break 10 Cal Bike each or 150m Run together

• 100 Farmers Lunges each
  —Every break 15 DB Hop Overs

*For the bench presses, one person works at a time. For the lunges, both partners work at the same time. 

• Cash Out

  • 4 Sets of 21s Bicep Curls

    —30 Sec break between sets

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

Break up the bench press reps so that you do not go to failure at any point. Choose a load you can get 7-12 reps each time. 

The breaks on the bench and the lunges are meant to keep your heart rate up and give you a bit of active rest. Try to go immediately from the bike/run or hop overs back into the bench or lunges.

If you need to replace the lunges, try step ups. If you choose step ups, choose something different for the “break”!

If you don’t have a bike and can’t run for any reason, do 40 hop overs or 60 toe taps/low step ups each break on the bench. 

For the 21s, it is 7 partial curls from straight arm to 90°, then 7 partial curls from 90° all the way to the top, then 7 full curls. These are all done in one unbroken set so you will want to keep it pretty light.

INDIVIDUAL

For Quality:

• 100 Strict Press
  —Every break complete 5 Burpees

• Cash out:

  • 15-30 Chin Ups (Strict)
    —These can be weighted, unweighted, banded, or ring/bar rows. 

GOAL: 22-17 MIN, TRY TO GET AT LEAST 7 REPS EVERY TIME ON THE PRESSES

Suggested Weights:
Men: 30-45# Dumbbells 
Women: 10-25# Dumbbells

You can sub a barbell in for the press if you have one.

PARTNER “BRO” OPTION

—One person works at a time on the presses until you each complete 100 reps. You can do burpees while your partner is pressing. For the cash out, either one person works at a time or try synchronized chin ups for an extra bonus!

WORKOUT NOTES AND MODIFICATION

Choose a load on the presses that you can complete at least 7 reps every time. This includes the final set. The weight should feel fairly light at the beginning. The goal here is to increase muscle size so choose a load that you aren’t going to go to failure. 

You can modify the burpees by removing the push up portion, step back rather than jump, and/or remove the jump at the top.

Remember to keep your belly tight and your butt and legs squeezed during those presses!

Choose a variation on the chin ups that allows you to get the reps done in max 3 sets. Make sure you get at least 15 and don’t go past 30 total reps.

There are a lot of options here. You might go weighted. Or you could use a band, do ring rows, supine barbell rows, or bent over rows.

Other Street Parking programs & resources that are similar to the Bro Sessions!

• Suns Out Guns Out Program - Upper body specific.

• Butts & Guts Program - Lower body and core specific

• Dumbbell Strength - Strength program that only uses dumbbells!

• Dumbbell Tips

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