#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 Nine

Day Forty-One, May 11, 2020

“MONDAY GUNDAY” BICEPS

Training Style:  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

  • Hammer DB Curls Burnout: 1 set x 50 reps

  • Dumbbell Curls: 1 set x 50 reps


Day Forty-Two, May 12, 2020

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

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

  • Diamond Pushups: 2 sets x 12 reps

  • Overhead Two Arm DB Extensions: 1 set x 50 reps

Day Forty-Three, May 13, 2020

SHOULDERS

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

  • DB Clean and Press: 2 sets x 12 reps

  • Superset: DB Rear Lateral Raises w/ DB Upright Rows, 2 sets each x 15 reps per set

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

Day Forty-Four, May 14, 2020

BACK

Training Style:  Superset, Burnout

Required Equipment:  Bench, One Set of Dumbbells

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

  • Two Arm DB Rows (Neutral Grip): 2 sets x 12 reps

  • Cross Bench Dumbbell Pullovers: 2 sets x 15 reps

  • Two Arm DB Rows (Underhand Grip Burnout): 1 set x 50 reps

Day Forty-Five, May 15, 2020

Big Friday Chest

Training Style:  Superset, Burnout

Required Equipment:  Bodyweight, 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: Incline Pushups w/ Decline Pushups, 2 sets x 12 reps per

  • DB Floor Presses: 1 set x 50 reps

WEEK 10