Bring the Heat
Bring the Heat
STRENGTH
1. Barbell or dumbbell bent over row
5 sets: 10-8-6-4-10
Rest 2-3 minutes
Phase 2: Switch to underhand variation
2. Arnold press
3-4 x 6-8
Rest 1-2 minutes
Phase 2: Increase reps to 8-10
3A. TRX rear fly
3 x 8-10
Phase 2: Increase reps to 10-15
3B. Dumbbell upright row
3 x 8-10
Rest 1 minute
Phase 2: Increase reps to 10-15
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 1:
AMRAP in 6-8 minutes; rest as needed.
- Eccentric DB biceps curls x 10
- Alternating DB hammer curls x 10
- External DB rotation at waist x 10
- Diagonal DB curls x 10
- Diagonal DB half pulses x 10
SUNS OUT GUNS OUT FIERY FINISHER – PHASE 2:
Decreasing ladder: 2-3 rounds total, resting 1 minute between sets.
- Half rep DB biceps curl + isometric hold from tall kneeling
- Full rep DB biceps curls from tall kneeling
Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in this pattern for 4, 3, 2, and 1.