SUNS OUT GUNS OUT | WEEK 16 | 04/11/2021
Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.
We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!
Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!
WARM UP
UPPER BODY DUMBBELL WARM UP
WORKOUT
Part 1
4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over
No Rest between movements.
2 Min Rest between supersets.
Score is weight for dumbbell bench.
COACHES NOTES
Choose a weight that you know you can get 10 but 15 will start to get tough.
DUMBBELL BENCH PRESS
Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!
DUMBBELL PULL OVER
You will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.
Part 2
4 Rounds
10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Bent Over Row Right
10-12 Reps 1 Arm Dumbbell Bent Over Row Left
Score is weight used for the 1 Arm Rows.
COACHES NOTES
Choose a weight that you can do 12 reps unbroken with for all 4 rounds. Try to keep rest to a minimum.
DUMBBELL PEC FLYS
You will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.
1 ARM DUMBBELL BENT OVER ROW
You will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.