#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 Six

Day Twenty-Six, April 20, 2020

“MONDAY GUNDAY” BICEPS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment:  One Set of Dumbbells

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

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

  • Dumbbell 21s: 2 sets x 7/7/7 reps

  • Unilateral DB Curls: 2 sets x 15 reps per side

  • Hammer DB Curl Burnout: 1 set x 50 reps


Day Twenty-Seven, April 21, 2020

SHOULDERS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment:  One Set of Dumbbells

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

  • Superset: Bent Rear DB Lateral Raises w/ DB Upright Rows, 2 sets x 12 reps each

  • Vinny G Superset: One Arm DB Front Raises w/ One Arm Overhead Press, 2 sets each x 12 reps

  • DB Side Lateral Burnout: 1 set x 50 reps

Day Twenty-Eight, April 22, 2020

BACK

Training Style:  High reps, Supersets, Isolation

Required Equipment:  Chair or Bench, One Set of Dumbbells

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

  • Cross Bench Dumbbell Pullovers: 2 sets x 15 reps

  • Superset: Two Arm Underhand Row w/ Two Arm Overhead Row, 2 sets each x 12 reps per

  • Reverse Incline DB Rows: 2 sets x 20 reps

Day Twenty-Nine, April 23, 2020

ABS

Training Style:  High reps, Superset, Isolation

Required Equipment:  Chair or Bench, One Dumbbell

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

  • Floor Crunches: 2 sets x 25 reps

  • Bench Leg Raises: 2 sets x 10 reps

  • Bench Knee Raises (Dropset w/ DB):  2 sets x 25 reps

Day Thirty, April 24, 2020

“BIG FRIDAY” CHEST

Training Style:  High reps, Isolation, Burnout

Required Equipment:  Chair or Bench, One Set of Dumbbells

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

  • Floor Presses: 2 sets x 25 reps

  • Standard Pushups: 2 sets x 20 reps

  • Flat DB Flyes: 2 sets x 15 reps

  • Pause Pushups: 1 set x 25 reps

WEEK SEVEN