SUNS OUT GUNS OUT | WEEK 18 | 04/25/2021

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!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

20 Bench Press Reps
10 Seated Tricep Extensions

18 Bench Press Reps
10 Seated Tricep Extensions

16 Bench Press Reps
10 Seated Tricep Extensions

14 Bench Press Reps
10 Seated Tricep Extensions

12 Bench Press Reps
10 Seated Tricep Extensions

10 Bench Press Reps
10 Seated Tricep Extensions

8 Bench Press Reps
10 Seated Tricep Extensions

6 Bench Press Reps
10 Seated Tricep Extensions

4 Bench Press Reps
10 Seated Tricep Extensions

2 Bench Press Reps
10 Seated Tricep Extensions

All bench press sets should be performed unbroken and at the same load.

Score: Bench Press Weight

Goal: Complete all sets unbroken in 25-30 minutes.

COACHES NOTES
The bench press should be a moderate to light load, somewhere around 50-60% of your 1 rep max if you have that info. Otherwise choose a load that you can perform a set of 20 unbroken with the last few reps being a challenge but nowhere near possible failure. Rest as much as you need to after each set of tricep extensions.

Use a barbell or dumbbells for the bench press. Use a single heavy dumbbell or two lighter ones for the tricep extensions. You could also use a plate if you don't have DBs.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

SEATED TRICEP EXTENSION
Sit up tall on your bench with a tight belly. Hold the DB behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows in an overhead position. Control the lower back down.