SUNS OUT GUNS OUT | WEEK 41 | 10/03/2021

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

Bicep Giant Set

3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements. Rest as needed between rounds!

Score is weight used for Preacher Curls

COACHES NOTES
If you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

Part 2

Shoulders Super Set

3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.

COACHES NOTES
For the front raise you will alternate arms for each rep. Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down. Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises. For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).