#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 Five

Day Twenty-One, April 13, 2020

BICEPS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Superset: Hammer DB Curls w/ Cross Body Hammer DB Curls, 2 sets each x 15 reps per

  • Superset: DB Preacher Curl w/ DB Spider Curl, 2 sets each x 10 reps per (use incline bench)

  • Dumbbell Curl Burnout: 1 set x 50 reps


Day Twenty-Two, April 14, 2020

SHOULDERS

Training Style:  High reps, Pump & Burn

Required Equipment: Chair, One Set of Dumbbells

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

  • DB Clean and Press: 2 sets x 15 reps per set

  • One Arm Behind the Back DB Lateral Raises: 2 sets x 12 reps per set

  • DB Upright Rows: 2 sets x 15 reps

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

Day Twenty-Three, April 15, 2020

TRICEPS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment: Bench or Chair, One Set of Dumbbells

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

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

  • Superset: DB Overhead Extensions w/ DB Kickbacks, 2 sets each x 15 reps per set

  • Two Arm Overhead DB Extension (Burnout) 1 set x 50 reps

Day Twenty-Four, April 16, 2020

LEGS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment: Bench or Chair, One Set of Dumbbells

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

  • Dumbbell or Goblet Squats: 2 sets x 15 reps

  • Unilateral Stiff-Legged Deadlifts: 2 sets x 15 reps per leg

  • Stationary Lunges: 2 sets x 10 reps per leg

  • Bodyweight Squat Burnout: 1 set x 30 reps

Day Twenty-Five, April 17, 2020

BIG FRIDAY CHEST

Training Style:  High reps, Supersets, Burnout

Required Equipment: Bench or Chair, One Set of Dumbbells

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

  • Standard Pushups: 2 sets x 20 reps

  • Superset: DB Flyes w/ DB Press, 2 sets each x 15 reps per

  • Pause Pushups: 2 sets x 20 reps

WEEK SIX