#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 Eight

Day Thirty-Six, May 4, 2020

“MONDAY GUNDAY” BICEPS

Training Style:  High reps, Supersets, Burnout

Required Equipment:  One Set of Dumbbells

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

  • DB 21s: 2 sets x 7/7/7 reps per set

  • Hammer DB Curls: 2 sets x 20 reps

  • DB Curls Burnout: 1 sets x 50 reps


Day Thirty-Seven, May 5, 2020

CINCO DE MAYO TRICEPS

Training Style:  High reps, Supersets, Burnout

Required Equipment:  One Set of Dumbbells

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

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

  • Superset: DB Skullcrushers w/ CGBP, 2 sets x 20-10 reps per set

  • Superset: One Arm Overhead DB Extensions w/ DB Kickbacks, 1 set each x 20 reps per set

Day Thirty-Eight, May 6, 2020

DELTS

Training Style:  High reps, Superset, Burnout

Required Equipment:  One Set of Dumbbells

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

  • Superset: Bent Rear DB Laterals w/ DB Front Raises, 2 sets each x 12 reps per

    Superset: Arnold Presses w/ DB Upright Rows: 2 sets x 12 reps

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

Day Thirty-Nine, May 7, 2020

WHEELS

Training Style:  High reps, Burnout

Required Equipment:  One Pair of Dumbbells

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

  • Goblet Squats: 2 sets x 15 reps

  • Stationary Lunges: 2 sets x 12 reps per leg

  • Bodyweight Squats: 1 set x 30 reps 

Day Forty, May 8, 2020

“Big Friday” Chest

Training Style:  Supersets, High reps, Burnout

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

  • DB Floor Presses: 2 sets x 25 reps

  • Pause Pushups: 2 sets x 25 reps

WEEK NINE