#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 Seven

Day Thirty-One, April 27, 2020

“MONDAY GUNDAY” BICEPS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment:  One Set of Dumbbells, Bench (optional)

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

  • Incline DB Curls: 2 sets x 20 reps

  • Superset: Hammer DB Curl Medley, Traditional w/ Cross-Body, 2 sets each x 12 reps per

  • Unilateral DB Concentration Curls: 2 sets x 15 reps per arm

  • DB Curl Burnout: 1 set x 50 reps


Day Thirty-Two, April 28, 2020

TRICEPS

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

  • One Arm Overhead DB Extensions: 2 sets x 15 reps

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

  • DB Kickbacks Burnout: 1 set x 50 reps

Day Thirty-Three, April 29, 2020

ABS

Training Style:  High reps, Isolation, Burnout

Required Equipment:  Bench or Chair

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

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

  • Bench Leg Raises: 2 sets x 10 reps

  • Seated Knee Raises: 2 sets x 25 reps

  • Twisting Oblique Crunches: 2 sets x 20 reps

Day Thirty-Four, April 30, 2020

DELTS

Training Style:  Supersets, High reps

Required Equipment:  One Pair of Dumbbells

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

  • Superset: DB Front Raises w/ DB Upright Rows, 2 sets each x 12 reps per

  • Arnold Presses: 2 sets x 12 reps

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

Day Thirty-Five, May 1, 2020

“Big Friday” Chest

Training Style:  Supersets, High reps

Required Equipment:  Bench, One Pair of Dumbbells

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

  • Standard Pushups: 2 sets x 20 reps

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

  • Superset: Incline Push-up w/ DB Floor Presses, 1 set x 20 reps per set

WEEK EIGHT