#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 Three

Day Eleven, March 30, 2020

Monday Gunday Biceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell, One 10/25/35/45lb plate (need one for the burnout set)

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

  • Superset: Alternating DB Curls w/ DB Hammer Curls, 2 sets x 12 reps each

  • Superset: DB Curls w/ DB Reverse Curls, 2 sets  x 12 reps each

  • Burnout: Plate Hammer Curls, 1 set x 50 reps

Day Twelve, March 31, 2020

Shoulders

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells

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

  • Vinny G Superset: One Arm Front Lateral Raise w/ One Arm Overhead DB Press, 2 sets each x 10-12 reps per set

  • Superset: DB Rear Lateral Raises w/ DB Upright Rows, 2 sets each x 10-12 reps per set

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

Day Thirteen, April 1, 2020

Calves

Training Style:  Superset, High reps

Required Equipment:  Ledge, One Set of Dumbbells or a Plate 

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

  • DB Calf Superset: Left Leg/Right Leg Weighted, Both Legs Bodyweight, 2 sets each x 10/10/20 reps per set

  • Bodyweight Donkey Calf Raises, 2 sets each x 25 reps per set

Day Fourteen, April 2, 2020

Triceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells, Bench or Chair

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

  • Superset: DB Skullcrushers w/ DB CGBP, 2 sets each x 20-15 reps per set

  • Superset: DB Overhead Extension w/ DB Kickbacks

  • Weighted Bench Dips Dropset: 1 set x 25 reps weighted, drop weight, bodyweight to failure

Day Fifteen, April 3, 2020

Triceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells, Bench or Chair

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

  • Standard Pushups: 2 sets x 25 reps each

  • Decline Pushups (Feet Elevated): 2 sets x 15 reps

  • Pause Pushups: 2 sets x 20-25 reps (Pause for a 5-count in stretched position every 5th rep)

  • Superset: Flat DB Press w/ Flat DB Flyes, 1 sets x 25 reps each

WEEK FOUR