SUNS OUT GUNS OUT | WEEK 34 | 08/15/2021

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 its 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

Part 1

4 Sets:

8-10 Reps Arnold Press

ARNOLD PRESS
The dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2

3 Rounds - Rest 30 seconds between movements

30 sec per arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90-degree Lat Raise
10 per arm Single Arm Reverse Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower. Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex. Put info for others in comments.

Goal: Quality Movement

WAITER WALK
You will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

LAT TO FRONT RAISE
Arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

90-DEGREE LAT RAISE
Start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

SINGLE ARM REVERSE FLY
Plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!