#TheGCodeWay: The Half-Hour of Power

In leading the way, we will be crafting daily, simple home workouts that you can follow along with–to help either supplement your regular training, or to, at the very least, fall into a routine you can follow and look forward to, from home.

Basic daily challenges and themed low-tech workouts, you can utilize to keep the blood flowing and to hold yourself accountable. We may be social-distancing, but we can continue to narrow the space between ourselves and our goals, and to build tighter bonds with our #GCodeFam the world over, as we all grind through it, together.

As you have already found if you’ve spent time on #TheProgram the past two years, we will provide regularly updated workouts, along with some extra “juice” to keep you focused, on point, and your head on straight. Plus more fun and informational extras, intended to further our day one commitment to “edutainment”. We will do our best to bring words and ideas to life, as well, utilizing the miraculous power of social media to engage directly with our fam.

These are the cards we were dealt. Let’s play them smart and stack some chips.

#TheGCodeWay Week Two

Day Six, March 23, 2020

ABS

Training Style:  Bodyweight, Supersets, High reps

Required Equipment:  One Dumbbell, Broomstick

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Bicycle Crunches (Knees to Elbows): 2 sets x 25 reps

  • Giant Set: Weighted Leg Raises w/ Bodyweight Leg Raises- 2 sets to failure w/ Stick Twists, 2 sets each x 15 reps

  • Planks: 3 sets x 1 minute holds

Day Seven, March 24, 2020

BICEPS

Training Style:  High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Dumbbell 21s: 3 sets x 7/7/7 reps (varying range of motion)

  • Superset: Hammer Curl Medley, Cross Body w/ Standard, 2 sets x 12 reps each

  • DB Curl Burnout: 1 set x 50 reps

Day Eight, March 25, 2020

SHOULDERS

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Arnold Presses: 3 sets x 15 reps

  • DB Front Raises: 2 sets x 12 reps

  • Head Supported Rear Delts Raises: 2 sets x 15 reps

  • DB Side Lateral Raise Burnout: 1 set x 50 reps

Day Nine, March 26, 2020

QUADS

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Goblet or DB Squats: 2 sets x 20 reps

  • Stationary Lunge: 2 sets x 12 reps per leg

  • Bulgarian Split Squats: 2 sets x 12 reps per leg

  • Bodyweight Squat Burnout: 1 set x 50 reps

Day Ten, March 27, 2020

“BIG FRIDAY” CHEST

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Standard Pushups: 2 sets x 25 reps

  • Superset: Flat DB Flyes w/ Flat DB Presses, 2 sets x 20 reps each

  • Pause Pushups: 2 sets x 20 reps each (pause at the bottom every 5th rep for a 5 count)

  • DB Floor Press Burnout: 1 set x 50 reps

WEEK THREE