#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 Four

Day Sixteen, April 6, 2020

BICEPS

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Superset: Alternating DB Curls w/ Hammer DB Curls, 2 sets each x 15-20 reps per set

  • Superset: Unilateral DB Curls w/ Concentration Curls, 2 sets each x 12-15 reps per set

  • Burnout: Two Arm DB Curls, 1 set x 50 reps

Day Seventeen, April 7, 2020

BACK

Training Style:  High reps, Supersets

Required Equipment:  Bench, One Set of Dumbbells

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

  • Superset: Cross-Bench DB Pullovers w/ Two Arm Overhand DB Rows, 2 sets each x 15-20 reps

  • Superset: Standard DB Pullovers w/ Two Arm Underhand DB Rows, 2 sets each x 15-20 reps

  • Burnout: Head-Supported Two Arm Neutral Grip DB Row, 1 set x 50 reps


Day Eighteen, April 8, 2020

SHOULDERS

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Giant Set: Side, Front, Rear Delt Raises and DB Upright Rows, 2 sets x 12 reps each

  • Arnold Presses: 2 sets x 20 reps

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

Day Nineteen, April 9, 2020

TRICEPS

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • One Arm Overhead DB Extensions: 2 sets x 20 reps

  • Superset: DB Skullcrushers w/ DB Close-Grip, 2 sets x 15-20 reps each

  • Two Arm Overhead DB Extensions Burnout: 1 sets x 50 reps

Day Twenty, April 10, 2020

BIG FRIDAY CHEST

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Giant Set: Decline Pushups w/ Incline Pushups w/ Standard Pushups, 2 sets each x 12 reps per set

  • Pause Pushups: 2 sets x 20 reps

  • Floor Press Burnout: 1 set x 50 reps

WEEK FIVE